Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)Read More
Metcon “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Weightlifting Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x 12 reps @ 10X0 Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving...Read More
Metcon In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-UpsRead More
Weightlifting Take 15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Metcon Every minute, on...Read More
Weekend Modified Hours: Saturday 2.22.20: 5am & 6am Boot Camp 6pm SuperCharged Saturday 6pm-9pm Open Gym Sunday 2.23.20: 5am CrossFit Yoga Cancelled 6pm-9pm Open Gym Sunday, March 1st! The comp is limited to 30 individual athletes and will consist of 3 events plus a floater WOD with two divisions (RX and Open). This is a great...Read More
Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (staying with weight used last week –...Read More
2020 Golden Games Since the Open no longer happens in February/March anymore, we decide to move the 2020 Golden Games to March! Join us for our 3rd Annual in-house competition on Sunday, March 1st! Metcon Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Row Station 2 – 30 Wall Ball Shots...Read More
Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from Mid-Patella (pause 2 seconds at mid patella on each of the lift-offs) Metcon “2019 CrossFit Games Age Group Qualifier Event #5” For time: 30 Snatches (135/95 lbs) 30 Strict Handstand Push-UpsRead More
Metcon “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.Read More
