Specialty Classes Today (65+) – 2:30pm – 3:30pm Strength / Skillwork None today WOD / Elements Burn! 28 :35 Intervals, 11x (37:25 Duration) Hammer Swings* (Alt. sides each round) (Green/Yellow) C-crunch (Green/Yellow) SB cleans (Yellow) Box Jumps (Yellow/Red) DB Thrusters (Yellow/Red) Rest/Record (Down 10% on HR) ————– Score = Total Reps Rx+: 25/15# KB, 20/16# SB, 24/20″ Box, 35s/20s DB …

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Strength / Skillwork Jump Rope Singles & Doubles Ankle Rockers w/ Wrist Circles 20 Small Hops w/ Wrist Circles 20 Big Hops w/ tempo clap 50 Singles 25 + 25 Singles on 1-leg 25 “Slower” D/U 25 Fast D/U Bench Press (10-8-5-5-8) 40-55-75-85-65% Ring Muscle-Up Practice False Grip, :03 hold x5 10 Ring Kips Floor Drills: 10 Transition-Catches ( From …

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Strength / Skillwork Hang Clean (8-6-4-4-1-1-1) 50 – 60 – 75 – 75 – 90 – 95 – Max Only do sets of 1s if form and ROM are good to go! WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 15:00 AMRAP Row 2000m (Switch as desired) 10 Rope Climbs (Switching every 2 climbs) 100 RKBS 55/35# [American] (Switch as desired) …

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Community Workout today!  Grab a friend and join us at 9:30am!  

All Friday’s classes will be participating in the CrossFit Open 19.3 workout!  Scaled and Rx versions available for everyone!  Join us and cheer for each other!! Click HERE to see the workout, guidelines and scaling. 11:00am will be our big group workout. HAPPY LIFTING! Saturday will be a community partner workout. Sunday will be Open Gym to perform repeat or …

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Strength / Skillwork Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD Metcon (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes Elements Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …

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Specialty Classes Yoga – 9:30am WOD Burn 18 6 Rounds, For Time (Strive to maintain yellow w/ spurts into red) 200m Run (1 outside / 3 Inside) 20 Mt. Climbers (1-ct) 20 Wall Balls 20 KB Ribbons (1-ct) 20 Alt. DB Snatches Rest until your heart rate is back in green. w/o monitor rest 2:00 [Subtract Start times for Finish …

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Specialty Classes Yoga – 9:30 am Strength / Skillwork Jump Rope Work Back Squat 10-8-5-5-8 40-55-75-85-65% Handstand Walk 10′ – 10′ – 10′ – Max – Max Weighted Pull-ups 10-8-5-5-8 40-55-75-85-65% If you can’t do a pull-up, then do them with bands and use a thinner band each set, i.e. start w/ a band where you can do 10 good …

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Strength / Skillwork Sumo Deadlift 8-8-5-5-5-5 50-65-70-75-85-85% WOD Partner Deck O Cards (Work through deck for time with a partner drawing cards for each other) H – DB Thrusters 20/15s [30/20s] D – Ring rows [Pull-ups] C – Box Jumps 24/20″ [30/24″] S – Push-ups [Clapping push-ups] Joker – Both do 15 Burpees 1-10 Do # indicated Face Cards = …

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Community Workout today!  Join us for a great day!  Repeats of the Open 19.2 will happen tomorrow at 2pm.