March 2017

Friday March 31, 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 …

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Thursday March 30, 2017

  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

Wednesday March 29, 2017

  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

Tuesday March 28, 2017

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

Monday March 27, 2017

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 …

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Thursday March 23, 2017

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

Wednesday March 22, 2017

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

Tuesday March 21, 2017

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)