Gymnastics Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 –Hollow Handstand Marching x 10 reps Interval 2 – L-Sit Hold x 30-45 seconds Interval 3 – Ring Muscle-Ups x 4-6 reps or Pull-Ups x 8 reps Interval 4 – Reverse Snow Angels x 10 reps @ 2020 Metcon Two sets...Read More
Weightlifting Deadlift (2 reps – 80% of 1-RM Deadlift) Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″) Read More
Weightlifting Shoulder Press (1 Rep) Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00…Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @...Read More
Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Read More
Black Friday Schedule* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. Crossfit Games Open 18.1 Complete as many rounds as possible in 20...Read More
CLASS SCHEDULE FOR THANKSGIVING AND BLACK FRIDAY!!! Thanksgiving Thursday, November 22nd – 8am & 9am Bootcamp Only Black Friday* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not...Read More
Weightlifting 10 Sets of: 1 Clean Lift-Off + Hang Clean + Clean Rest 90 Seconds Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More
Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 9 Toes to Bar 12 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups Read More
Weightlifting Four Sets: Back Squat (4 reps ) Rest 3 minutes Increase the weight you used on November 13, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon (Time) For time: Run 400 Meters 40 Kettlebell Swings (24/16 kg)...Read More
