Workout of the Day A. Take 15 minutes to build to a 1-RM Clean & Jerk B. Five rounds for time of: 135/95 lbs Shoulder to Overhead x 5 reps Toes to Bar x 10 reps Double-Unders x 20 reps
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24 December 2012 – STRENGTH – Deadlift 5’s
Strength Workout of the Day ***The gym is closed tomorrow for Christmas, but if you're around today from 8a-11a, come by and lift some heavy things off of…
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Workout of the Day 12 DAYS OF CHRISTMAS 1: Stair Run (sprint once up and down) 2: Power Cleans (135/95lbs) 3: Ring Dips 4: Kettlebell…
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22 December 2012 – STRENGTH – Bench 5’s
Strength Workout of the Day MAIN EVENT: 1A) Bench Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
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Workout of the Day Three rounds for time of: Row 500 Meters 20 Burpees Run 400 Meters
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Happy and healthy holidays everyone! We're doing our part by trying to keep the box open as much as we can! Here is the schedule: Saturday, December 22nd (Regular Schedule) 8:30am WOD 9:30am Performance (Outdoors, weather permitting) 10am WOD 11am WOD 12pm Strength 12pm Free Into to CrossFit …
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Workout of the Day A. Take 12-15 minutes to build to a 1-RM Shoulder Press B. Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 250 Meter Row
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Workout of the Day A. Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean B. Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do…
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