Oly lift W3D2 Every 2min for 30min (15 sets) 1 clean and jerk @70% of 1rm Same as Monday night with the snatch, everybody will get a video analysis METCON 2min AMRAP Max GHD sit ups 2min rest 2min AMRAP Max barbell thrusters 45/35 2min rest 2mim AMRAP Max chest to bar pull ups Note:…
Friendly reminder, Yoga at 8pm. We do have yoga mats at the box but depending on how many of you attend we might be short. If you have your own Yoga mat please bring it. 5$ per person
CrossFit Open 14.3 8min AMRAP 10 deadlifts 135/95 15 box jumps 24/20 15 deadlifts 185/135 15 box jumps 24/20 20 deadlifts 225/155 15 box jumps 24/20 25 deadlifts 275/185 15 box jumps, 24-inch 30 deadlifts 315/205 15 box jumps 24/20 35 deadlifts 365/225 15 box jumps 24/20 Mobility/ maintenance 15min
Oly lift W3D3 Every 2min for 30min (15 lifts) Snatch @ 70% of 1rm Every member that comes today will get a full video analysis of one lifts. Same thing for Wednesday with the clean and jerk. We’re starting week 3 of the oly lift cycle, it’s time to clean up the technique METCON 2min…
You asked for it, there it is. We’ll be doing a special Yoga class Wednesday September 21st at 8pm with Yoga instructor Lindsay. We’ll have regular classes at 6/7 and Yoga at 8. 5$ per person. We’re planning on making this a regular thing. Yoga is perfect for CrossFitters. It’s time to relax, reset the…
“Marguerita” 50 reps for time: 1 burpee 1 push-up 1 Jumping Jack 1 sit-up 1 free standing handstand
Bring a friend week: Sun Sept 25th to Fri Sept 30th Everyday of that week you can bring a friend for free to classes, anytime, any workout, just let us know how many and when. No experience required. Beginners should expect to scale the workouts and movements. Girls night wod: Fri Oct 7th 1800 Grand…
Skills/ technique Beat swing/ kipping Pull ups/ chest to bar pull ups Bar muscle ups/ ring muscle ups METCON 5 rounds for time and reps: 600m run Max bodyweight back squat Max pull ups or muscle ups Max L-sit hold in sec Scoring is total time and total reps of back squats, pull ups/ muscle…
Oly lift W2D3 Snatch balance 1-1-1-1-1-1 Split jerk 3-3-3-3-3 @60% Push press 3-3-3-3-3 @45% METCON 10min AMRAP 1 power clean 1 front squat 1 shoulder to overhead 20 double unders 10 shuttle run 30ft Note: Bar complex @70% of 1rm
Every member that signed up on the pioneers program will get their free T-shirt soon. If you want an extra one or more, we’ll placing another order in 2 weeks. 40$ each. The order sheet is by the white board. Also, we’ll be ordering ball caps. Hats are 35$.
