Thursday, 15 September 2022
Pre-workout Skill Work: EMOM 7 2 front squats - From the floor, athletes may squat clean first rep - Look to reach workout weight by the...
Wednesday, 14 September 2022
Pre-workout Skill Work: Push Press 4 sets: Build to a heavy 5 reps - Perform a new set every 2:00 Conditioning: 5 RFT 15 push jerks...
Tuesday, 13 September 2022 // HEAVY DAY
Strength: Bench Press 7 sets for load 3 reps - Increase load each set, 70% or greater for all loads - Rest 2:00-3:00 between sets...
Monday, 12 September 2022
Conditioning: Every 5:00 x 5 rounds 12/15 Calorie Echo Bike 12 Hang Power Cleans (95/135) 15 Lateral Burpees Over The Barbell 12...
Friday, 9 September 2022
Conditioning: 3 RFT 800/1,000-m row – After each round perform 2 double-unders for each stroke taken Post-workout: Rest, stretch, and...
Thursday, 8 September 2022 // HEAVY DAY
Strength: 7 sets for load 3 clean & jerks - Build to a tough 3 reps, all reps should be performed as touch-and-go, no resting bar on the...
Wednesday, 7 September 2022
Conditioning: 7 RFT 10 burpees-to-target (6 in) 20 sit-ups Post-workout Skill Work: 3 sets 25 GHD hip extensions – Rest as needed between...
Tuesday, 6 September 2022
Conditioning: "Helen" 3 RFT: 400-m run 21 KB swings (35/53) 12 pull-ups Post-workout Skill Work: EMOM 8 5-10 strict handstand push-ups
Monday, 5 September 2022 - Labor Day
Endless Summer Battle of the Boxes Competition No CrossFit Classes on Labor Day, Monday, 5 September. We'll resume our normal class...
Friday, 2 September 2022
Pre-Workout Skill Work: 5 sets 5 SOTS Presses (building in load) – Rest 1:00 between sets Conditioning: AMRAP 12 50 Box jumps (20/24) 50...
