Metcon (AMRAP – Reps) Three sets for max reps of:60 seconds of Wall Ball Shots (20/14 lbs)60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Double Unders60 seconds of Strict Handstand Push-Ups60 seconds of Rowing (for Calories)Rest 3 minutesRead More

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs F: 35-lb. dumbell, 20-in. boxM: 50-lb. dumbbell, 24-in. box Time cap: 20 min Weightlifting Every Two Minutes, for 12 Minutes,...Read More

The gym is closed today – Happy Thanksgiving!Read More

Weightlifting “Chesticles”Every minute, on the minute, until you can no longer complete a successful repetition: Bench Press (1 rep) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.Females: Start at 65...Read More

Weightlifting Deadlift  *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 75%*Set 5 – 2 reps @ 85%Rest as needed Metcon (2 Rounds for time) Two sets for times of:Row 750/600 Meters20 Toes to Bar40 Walking Lunges with Kettlebell Farmer’s...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch (1 Rep) *Set 1 = 2 reps @ 70%*Set 2 = 1 rep @ 75%*Set 3 = 1 rep @ 80%*Set 4 = 1 rep @ 85%*Set 5 = 1 rep @ 88%*Set 6 = 1 rep @ 91%*Set 7 = 1 rep @ 94%*Set...Read More

Metcon DT 5 Rounds for time:12 Deadlifts, 155# / 105#9 Hang Power Cleans, 155# / 105#6 Push Jerks, 155# / 105# OR Barbara Ann (5 Rounds for time)5 Rounds, Each for Time: 20 Handstand Push-Ups30 Deadlifts (135/95 lb)40 Sit-Ups50 Double-Unders Rest 3 minutes between Each Round. OR Metcon (AMRAP – Reps) Every minute on the...Read More

Metcon In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:14 Calories of Rowing7 Dumbbell Thrusters 50/35 lbs7 Dumbbell Renegade Rows (Left Row + Right Row = 1)Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many...Read More

Metcon Crossfit Games Open 21.1 For Time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Bent-Over Dumbbell Row  (10 Reps )*Nuetral Grip Reverse Snow Angels (20 Reps ) Hollow Body...Read More

Weightlifting Take 12 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 15:00, perform… Every 3 minutes, for 6 minutes (2 sets) of: Bench Press (6 reps @ 85% of 1-RM) Metcon For time:100 Double-Unders50 Dumbbell Push Presses (50/35 lb DBs)50 Dumbbell Push-Ups (hands on DB handles)50 Dumbbell Push...Read More