WARMUP STRENGTH- 1) Every 30 seconds for 3 minutes: 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% 2) Every 30 seconds for 3 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 75% WOD: For time: (20 min time cap) 25 Pistols (alternating) 25 KB snatches 53/35 alternating 25 Pistols … Continue reading »

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Gym will be closed on Monday May 20th.  Sorry for any inconvenience.   Continue reading »

Warmup Strength: Back squats EMOM 7 min@70% WOD: on min 3,6,9,12 run 100 m 12 min amrap 8 hspu 8 push press115/85 8walking lunge front rack115/85 Core: 50 reps your choice Continue reading »

WARMUP STRENGTH- 15 MIN WORK UP TO A ONE REP MAX LIFT OF YOUR CHOICE WOD: WOD: Body Weight AMRAP- 12 minutes 12 Air Squats 24 Sit Ups 12 Toes to Bar 24 Mountain Climbers   “Cash Out”:Tabata Plank Holds! 8 x 20 seconds on and 10 seconds off. Continue reading »

WARMUP STRENGTH- EMOM FOR 10 MIN 2 SNATCH @ 70% WOD: Complete 4 RDS for time of: Run 400m 10x hang power clean (115/85) 15x thrusters (115/85) Core: 100x sit ups Continue reading »

WARMUP- STRENGTH-  EMOM 7 MIN 2 CLEAN AND JERKS@70% 5 BAR PUSH UPS WOD- “CrossFit regionals event #5″ Complete 21-15-9 reps of: Deadlift (315/205)(255/185)(225/155) Box jump (30in/24in) CORE: L-SIT HOLDS 4*10 SEC SKILLS: MUSCLE UPS 5*3 Continue reading »

WARMUP STRENGTH-  BOX BACK SQUATS  5 SETS 5 REPS @ 70 % OF YOUR 1 REP MAX WOD:For time: 20 Wall Balls 20/14# 40 Pull-ups 20 Wall Balls 20/14# 40 Box Jumps 24/20″ 20 Wall Balls 20/14# 40 Ring Dips 20 Wall Balls 20/14# 40 KBS 24/16kg 20 Wall Balls 20/14# *Strict 20 minute cap. … Continue reading »

WARMUP STRENGTH- Snatch balance – Work up to a 1 RM. WOD- Complete the following for time… 100x double unders 30x Boxjumps 100x double unders 20x ring dips 100x double unders 10x handstand push ups Core:  30 toes to bar Continue reading »

WARMUP STRENGTH- FRONT SQUATS( 3 *5 @ 70%) – (3*5@ 75%) WOD- FOR TIME 75 Thrusters (95/65) EVEN MINUTES 75 KB Swings (53//35) ODD MINUTES BUT at the TOP of every minute you must do 3 Burpees Extra: 3 x 20 Floor Wipers with your bar Continue reading »