Warm-up & Mobility: 15 Minutes Conditioning: For time – “Fran” 21 Thrusters (95/65#) 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups Rx is On ***** If you are using a [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90 Conditioning: For time – “Fast and Furious” 200m Run weighted 20 Box jump (24/20″) [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – working %s off your 3RM – 3@85%, 3@90% 3@95% Conditioning: “Thunderstuck” 10 min AMRAP of – 9 Ring Dips 9 Lunge steps with Plate [...]
Classes will be back on our normal schedule today. Warm-up & Mobility: 15 Minutes Strength: Clean – E90sec for 15 min – 1 Power Clean + 1 Front Squat + 1 Hang Clean @80% [...]
We are closed on Memorial Day to attend the 2nd Annual Skydive Murph event. Hope to see you there! Members who cannot attend the event will be welcome to perform Murph at our sister box, CrossFit [...]
Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press or Strict Press – work to a heavy set of 3 Conditioning: “Chalk Dirty to Me” 10 min ascending ladder [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift for the WOD – work past your WOD weight for one set of 3 reps with full “dead” stop at floor – work to 70-75% [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – (approx) every other minute for 10 minutes (for 5 rounds) – 3 reps @75-80% of your 1RM FSQ Conditioning: For total working [...]
