Warm Up Coaches Warm Up 9.6.19 FRIDAY Strength: Power Clean + Squat Clean complex 7 min #EMOM Ascending to build to your 65% of 1 Rep max Workout of the day: 10-9-8-7-6-5-4-3-2-1 Ring or Bar [...]

Warm Up Coaches Warm up Strength Front Squats 7 Min EMOM 4 reps building up to your 65% WOD 3 rounds for time 400 meter Row or Ski 30 Wall Balls (20/14 lb) 20 Kettlebell [...]

Regular Hours Tomorrow Warm Up Coaches Warm Up Skills: Pull ups Memorial Wod for “Marie” AMRAP in 17 minutes 26 Air Squats 7 Sumo stance Deadlifts 125 /175 17 Burpees Over the Bar

Tomorrow Open Gym 12-3pm only. Wod will be posted on the board for your own leisure. Strength Bench Press 4/8 at 65% WOD 21-15-9 reps for time of: Dumbbell snatches 35/50 rx, 50/70 RX+ Ring [...]

Warm Up Coaches Warm Up “Partner Whitman” 14 rounds for Time 15 KBS 35/53lbs 15 Power Cleans 95/65lbs 15 Box jumps 24/20in Teams of two. Athletes may partition rounds and reps as needed with one [...]

8/31 10AM Only Saturday Saved By The Barbell Event Crossfit Foundation Event WOD 3 Rounds for Max Reps of: 1 min of burpees 1 min of wallball shots 20/14lbs 1 min of deadlifts 115/75lbs 1 [...]

Warm Up Coaches Warm Up Strength Clean and Jerks 4/6 65% WOD EMOM 12 mins EMOM 6 : ODD: 2 Clean and Jerk (75-80%) Even: 12 Pistols Then EMOM 6: ODD: 3 Push Jerk (75-80%) [...]

Warm Up Coaches Warm Up Strength Back Squats 4/8 65% WOD For time Complete 3 Rounds 50 Step OH DB Walking Lunge 50 DU 5 Rope Climbs

Warm Up Coaches Warm Up Skill: HSPU Work "Open 17.4" AMRAP 13: 55 Deadlifts (225/155#) 55 Wallballs (20/14#) 55 Calorie Row 55 Handstand Push-ups

Warm Up Coaches Warm Up Strength Full Snatches 4/6 65% WOD 5 Rounds: Min 1: Max Reps Power Snatch 95/135 Min 2: Max Reps Hang Power Snatch 95/135 Min 3: Max Reps Full (Squat) Snatch [...]