March 2017

  “Fight Gone Bad” 3 rounds (1 minute at each station) Wallballs 20/14 Sumo Deadlift Highpull 75/55 Box Jump 20″ Push press 75/55 Calories on Rower Rest 1 minute between rounds The goal is to be consistent each minute, aim for the same amount of reps each round. Push yourself! This is a great benchmark […]

  Conditioning 30 slide board mountain climbers 10 barbell bicep curls (65/45) Continuing along the ladder 40 slide board mtn climbers 20 BB bicep curls 50…/30… 40…/20… 30…/10… (Teams of 2 option will be posted on the white board)   Cast out: 21/15/9 Double Unders KB Swings 53/35

  De-load week continues. Remember to join us tomorrow night at 7pm to watch the newest Crossfit movie “Fittest on Earth”.   AMRAP x27 20 Plate to Overhead 35/25 20 plate overhead sit-ups 20 cals on bike 20 plate push-ups

Thursday at 7pm, join us and watch “Fittest on Earth” on the big screen!   Conditioning: EMOM x30 Min 1: 40 slide boards or :30 Min 2: 3-6 Strict pull-ups Min 3: 200′ plate pinch/farmer carry 25/15 Post WOD: Foam roll/mobility/RomWod

The Opens are almost officially over. Everyone did amazing this year! PRs were made and new skills were achieved! This week is going to be a Deload week before we start our new 12 week cycle next Monday. This Thursday at 7pm join us and watch “Fittest on Earth” the newest CrossFit movie documenting the

  17.5 10 Rounds For Time 9 Thrusters 95/65 or 65/45 35 Double Unders/35 Singles

Come watch Open 17.5 announcement at 8pm!   Conditioning: 2000m bike 1000m row 500 single unders 250 Mountain climber 125 high knees   Post Class: 3 rounds 10 unbroken hang power cleans at max weight RomWod/mobilize/Scap rehab

Strength: Thruster 5×3@87%   Conditioning: 4 rounds 1 min max cals on bike rest 30 sec 1 min max cals on row rest 30 sec   Post Class: Bench press 3×3@92% 50 Diaphragmatic breaths in handstand position

Reminder: In house competition this Saturday! AMRAPx21 50′ dumbell lunge 50/35 14 Dumbell Thruster 50′ dumbell lunge 14 Man Makers   Post Class: Snatch Balance build to 85% RPE for a 4×1 (hold catch position for 3 secs) Jerk build to 85% RPE for 4×1 (Hold catch position for 3 secs)