Specialty Classes Yoga 2Pm today Strength / Skillwork Deadlift 8-8 / 5-5-5+ / 5 BB-50% / 65-75-85% / 65%   WOD 5 Rounds of: 10 Unbroken Wtd. Pull-ups then 2:00 of one of the following (rotate through all in any order): Row Cals Double Unders Burpees Lunge into Step-ups 24/20″ Pole to Pole Shuttle Runs (Back n Forth = 1) …

Continue

Strength / Skillwork Back Squat 8-8 / 5-5-5+ / 5 BB-50% / 65-75-85% / 65% WOD 4 Rounds for time of: (Cap 20:00) 300m Row Bag Cleans 500# * 30 RKBS 55/35# 30 Goblet Lunges 55/35# (1ct) * Choose your wt. You are cleaning 500 lbs total. Max. bag wt. = 100 lbs. Elements = 200# / RKBS & Goblet …

Continue

Strength / Skillwork Core Cash-out (Do this after 17.1) 2 Rounds of: 5-20 GHD Sit-ups 15 Indian-situps to a wall Ball 14/10# 20 Supermans 30 Russian Twist 20/14# Wall Ball 20 Hip/Back Extensions 15 V-Ups Max set w/o coming off bar of T2B WOD The Open is coming on February 21st. This is a great 5 week event to challenge …

Continue

Specialty Classes Yoga – 10:00am – 11:00am Strength / Skillwork Bench Press 8-8 / 5-3-1+ / 5 50-55% / 75-85-95% / 65% WOD 20:00 AMRAP Rx 20 burpees 10 ¾-body-weight back squats Rx+ 25 burpees 15 body-weight back squats Careful with the squat volume on this one. If you can’t do the first round unbroken, then you’re going too heavy. …

Continue

Specialty Classes Yoga 1:00 PM Strength/ Skillwork Overhead Squats: 5-5-3-3-3 WOD CrossFit Open WOD 16.4 / 17.4 See the description of the WOD here. Elements Do one of the various variants of 17.4

Specialty Classes Our Yoga Classes for the month of January and February won’t count against attendance limits! Yoga – 11:00am – 12:00pm Strength / Skillwork Back Squat 8-8 / 5-3-1+ / 5 50-55% / 75-85-95% / 65% Bulgarian Split Squats 8-8-8 WOD 5:00 AMRAP Rx 3 deadlifts 185/125# 7 push presses 85/55# Rx+ 3 deadlifts 275/185# 7 push presses 115/75# …

Continue

Specialty Classes Today Yoga – 2:30pm-3:30pm No Measure WOD 6 Rounds, build up more weight each round: 4 Weighted Dips 6 Front Rack Lunge (3 per leg)* 6 Good Mornings 6 Windshield Wipers (hanging if possible) 4 Bent-over Rows (pull from the floor with arms only, do NOT move your back) * From a Rack , work in with others …

Continue

Specialty Classes Yoga – 7:30pm-8:30pm Strength / Skillwork Deadlift 8-8 / 5-3-1+ / 5 50-55% / 75-85-95% / 65% WOD 5 Rounds for time of: (Cap 25:00) 10m Shuttle Run 10x (100m total) 10 DB Squat Clean Thrusters 30/20s 15 KBS 55/35# 10m Shuttle Run 10x (100m total) Rest 2:00 between Rounds Rx+ 50/35# DBs / 70/55# KB KBS = …

Continue

 2019 New Year Challenge Sign up today. It’s free! Our challenge starts February 4 and lasts 4 weeks ending on March, 4. Use this challenge to increase your awareness of the importance of good rest, increased hydration and avoidance of sugar. And of course enjoy the added challenges from 1 of our 5 areas of focus: strength, gymnastics, endurance, nutrition …

Continue

Let’s get ready for the 2019 CrossFit Open! The Open starts in a month. This is a fun worldwide challenge over a 5 week period. Register here. Specialty Classes Today Bike Ride and Wake Boarding! 4:00 PM WOD Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks 55/35#14/12 cal. row See Coach for …

Continue