1. Wednesday 8/15/2018

    Wednesday: 1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + S…Read More

  2. Tuesday 8/14/2018

    1. Gymnastic Conditioning AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions per round. 2. “Lead Foot” AMRAP 4: 27/…Read More

  3. Monday 8/13/2018

    1. 3-Position Squat Snatch 5 Sets @ 65% 2. Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets: Performed @ 75% 3. Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level 4. Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Rep…Read More

  4. Friday 8/10/2018

    1. Bar Muscle-Ups 5 Sets of 35% Best Set 2. Deadlift Build to Heavy Set of 10 3. ”Captain Insano” 3 Rounds For Time: 20 Deadlifts (245/165) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (60’s/40’s) 15/10 Calorie Assault Bike…Read More

  5. Thursday 8/09/2018

    “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible…Read More

  6. Wednesday 8/08/2018

    1. Strict Handstand Push-ups For Time: 50 Strict Handstand Push-ups 2. Strict Pull-ups Max Set 3. ”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg B…Read More

  7. 8/07/2018 Tuesday

    1. Power Clean Primer Build to Moderate 3-Position Pausing Power Clean 2. Power Clean Build to 10 Rep Max 3. “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 …Read More

  8. Thursday 08/01/2018

    Family Feud” AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each…Read More

  9. Wednesday 08/01/2018

    1. Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance 2. Hang Squat Snatch Build to a Heavy Single 3. ”Fire Storm” For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Ov…Read More