CLOSED – FOR THE MORNING CLASSES We will remain closed through the morning of 3/14/19.Noon class will resume as normal through the rest of the night. Weightlifting Building over the course of 20 minutes, for 10 sets: Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one...Read More
WE ARE CLOSING! Noon class – Run as normal 1pm-3:30pm OPEN GYM Cancelled 3:30/4:30/5:30/6:30 CF CLASSES Cancelled Barbell Club- Cancelled Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat (Max reps)*Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% Metcon Three rounds for time of: 10 Chest-to-Bar...Read More
Weightlifting Six sets of: Push Press (2-3)Rest 2 minutes Build to today’s heavy 2-3 reps Metcon Against a 3-minute running clock, complete as many reps as possible of: 250 Meter Run 50 Double-Unders Max Reps of Push Press (115/75 lbs) Rest 3 minutes between sets, and complete a total of three sets.Read More
Metcon “Fran Sandwich” For time: 800 Meter Run immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Bulgarian Split Squat (20 @ 1010)Read More
Metcon Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9...Read More
CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box – male (RX and scaled) 35-lb. dumbbell, 20-in. box – female (RX and scaled) Time cap: 10 minutes OR – Normal Class programming Weightlifting Three sets of: Single Arm Press...Read More
Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat (4 Reps) *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more Metcon Complete rounds of 21, 15 and 9 reps for time of: Hang Squat Cleans (115/75 lbs) Abmat Sit-UpsRead More
Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 20 Box Jump Overs 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes...Read More
Weightlifting Five sets of: Hang Snatch + Snatch (1 Rep) Rest 20 seconds High Box Jump (1.1.1.1.1) (rest 5 seconds between jumps; step down each time) Rest 2 minutes Metcon Three rounds for time of: 10 Bar Facing Burpees 15 Overhead Squats (135/95 lbs)Read More
