Workouts of the Day – Dec. 14th
- STRENGTH - Deadlift & Plyos 5 sets of 5 @ RPE 5-6 *5 Seated Box Jumps @ 24”/20” after each set. - WORKOUT OF THE DAY - CF Open 11.2: AMRAP in 15 minutes [...]
Workout of the Day – Dec. 13th
- ROW / RUN CONDITIONING - 3 sets: 200 Meter Row @ fast pace 200 Meter Run @ recovery pace *Rest 1:00 in between sets. - WORKOUT OF THE DAY - Herowod: “Brad Harper” 5 [...]
Workout of the Day – Dec. 12th
- STRENGTH - 7 sets of 1 @ RPE 5-6.5 Clean Pull + Clean High Pull + Power Clean *Goal = Get technical, get vertical, work on your bar path, and footwork on cleans. - [...]
Workout of the Day – Dec. 11th
- STRENGTH - 2 Count Bench Press For Quality: 5 @ RPE 5 5 @ RPE 5.5 4 @ RPE 6 4 @ RPE 6.5 3 @ RPE 7 *2 Count Bench [...]
Workout of the Day – December 9th
Don’t forget our Annual Holiday Bash tonight 8pm onward! Open gym tomorrow is canceled! See Push press for Address details! Friends and Family welcome! - WORKOUT OF THE DAY - For Time: (Individual) 1,600 Meter [...]
Workout of the Day – December 8th
- STRENGTH - Power Jerk 10 sets of 1 @ Work up to RPE 10 *Take your time. - WORKOUT OF THE DAY - AMRAP 14 min 6 DB Hang Squat Cleans 12 Dumbbell Push [...]
Workout of the Day – Dec. 7th
- STRENGTH - Power Snatch 10 sets of 1 @ Work up to RPE 10 *Take your time. - WORKOUT OF THE DAY - CrossFit Open 12.2 AMRAP in 10 minutes 30 Snatches (75/45 lb) [...]
Workout of the Day – Dec. 6th
- MONOSTRUCTURAL INTERVALS - 3 sets of: 1:00 min Bike @ Max Effort *Rest 2:00 in between sets. *Score = Max Cal in all 3 sets. - WORKOUT OF THE DAY - Crossfit Benchmark: “Row [...]
Workout of the Day – Dec. 5th
- STRENGTH - DB Bench Press 4 x 6 @ increasing load each set *Perform 15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1½ bodyweight) Bench [...]
Workout of the Day – Dec. 4th
- STRENGTH - Paused Front Squats Work up to a heavy single. *2 sec pause @ bottom. - WORKOUT OF THE DAY - For Time: 800 Meter Run 60 Wall Balls @ 20/14 40 Toes [...]