Open Gym – Aug 31, 2017
Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week: Complete for time: 400m run, 50 box jumps (24/20"), 400m run,…
Daily WOD – Aug 30, 2017
Complete for time: 1000m row then 21-15-9 hang power clean (185/125#) pull ups then 800m run Community Notes: Happy Birthday Coach Iggy!
Daily WOD – Aug 29, 2017
"Isabel" Complete 30 snatches (135/95#) for time. WOD Notes: The snatches in Isabel may be power (no squat required) or regular (full squat required). Anyone who doesn't feel comfortable or safe snatching can do 45…
Daily WOD – Aug 28, 2017
Shoulder Press 5-5-5-5-5 Then 3 minute L-sit hold from pull up bar WOD Notes: Compare to 140816. Community Notes: Happy Birthday Sage and Ron!
Football WOD – Aug 27, 2017
EMOM for 16 minutes, alternating between: 10 thrusters (115/75#) on the even minutes 8 burpees over the barbell on the odd minutes WOD Notes: Pick a weight for the thruster that allows you to go…
Daily WOD – Aug 25, 2017
Sumo Deadlift 8x1 (90%) Then 5x5 hamstring curls (GHR's)
Daily WOD – Aug 25, 2017
Complete for time: 400m run 50 box jumps (24/20") 400m run 50 wallballs (20/14# to 10/9') 400m run 100 double unders WOD Notes: SO FAST!!! Community Notes: Happy Birthday Rob G!
Open Gym – Aug 24, 2017
Join us from 4:30 to 7:30 for open gym. You can work on anything you'd like, including making up a workout from this week: Power clean 1-1-1-1-1-1-1 then 5x8 KB shrugs AHAP Partner interval AMRAP…
Daily WOD – Aug 23, 2017
Complete 12 rounds for time of: 4 handstand push ups 6 chest to bar pull ups 12 air squats WOD Notes: This WOD is loosely based on Workout 1 from the 2017 CrossFit Regionals. That…
Daily WOD – Aug 22, 2017
Back Squat 6x3 (85-90%) Then Double Russian kettlebell swings 3x10 (heavy)