We will not have a CrossFit class this morning due to our move into our new space.Read More

3 position snatch +1 OH squat 6 sets keep weight moderate (70-80%) and focus on technique Overhead Squat 3×8 Snatch Grip Behind the Neck Press 3×8 (keep weight moderate, don’t overload, if shoulders can’t handle the position replace with single arm kettlebell press) Laying Clams laying adduction, wall slides, 3×12 of eachRead More

Aerobic capacity work Heart rate should stay in zone 3 (70-80%). If you’re having to stop and rest, you’re pushing too hard. 20 minute AMRAP Pull Ups x 7 Burpees x 7 200 meter run This is an opportunity for you to work on the pull ups you’ve been practicing recently. If you are working...Read More

Bench  3×4,3,2 (increase weight each set) Barbell Press  3×4,3,2 (increase weight each set) Pull Circuit: Cammando Pullups AMRAP, Ring Rows 12 reps, Reverse Barbell Curls 12 reps, do 3 rounds of each Press Circuit: Close Grip Pushups AMRAP Dumbbell 6 Ways 8 reps floor barbell tricep extensions 12 reps, 3 roundsRead More

Handstand Push Up work a. strength b. support on floor bringing back flat c. extend and press d. dynamic extend and press https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 Double Unders x 20 seconds rest 40 seconds Row for calories x 20 seconds Rest 40 seconds 7 RoundsRead More

Squats 3×4 (use same weight as last week’s set of 5) Deadlifts  3×4 (use same weight as last week’s set of 5) Kettlebell RDL’s x 12 Heals elevated glute bridges x 20 3 rounds Laying Leg Raises 5×15Read More

In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Step-Overs (20″/16″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…)Read More

OPEN 18.5 11.6/12.5 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups M 100 lb.  F 65 lb. For full scaling options and standards, got the CrossFit Games website: https://games.crossfit.comRead More

3 position clean +1 jerk 6 sets keep weight moderate (70-80%) and focus on technique Front Squat 3×4 Push Press 3×4 Laying Clams laying adduction wall slides 3×12 of eachRead More

Today we will spend time working in three different areas of pull ups. Strict Kipping Butterfly Each one is a precursor for the next. Then: GHD Sit ups x 15 seconds Rest 45 seconds Push Press x 15 seconds Rest 45 seconds 5  rounds Set your bar at a weight you can do without rest...Read More