May 2018

Wednesday 180516

For Time: 
-25 Deads 165/115 RX+ 205/135 MRX 135/95
-25 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-25 KBS 55/35# RX+ 70/55# MRX 45/25#
-25 T2B
REST 2min
-20 Russian KBS
-20 Military Sit-Ups RX+ 20 GHD Sit-ups
-20cal Row or A-Bike
-20 SumoDeads
REST 2min
-15 KBS
-15 T2B
-15 Deads or SumoDeads (athletes choice)
-15 Box Jumps
-15 Military Sit-Ups RX+ 20 GHD Sit-ups
-15cal Row or A-Bike

Post time to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

Tuesday 180515

For Time:
*See special note* BUY-In Run or Row 800m or 2km A Bike
Then 21-15-9 reps of:
-Barbell Push-ups MRX Push-ups
-Power Cleans 135/95 RX+ 155/105 MRX 115/75
-C2B Pull-Ups MRX Pull-ups
*See special note* Cash-Out Run or Row 800m or 2km A Bike
**Special Note = Athletes choose either to do the buy-in or cash-out. They only perform one, either the buy-in or cash-out**

Post time to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

Monday 180514

15min AMRAP:
-40 Doubles
-20 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
-10 SDHP 75/55 RX+ 95/65 MRX 55/45
-5 OHS

Post rounds and reps to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

Sunday 180513

Rest day

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

Saturday 180512

“Nasty Girls”
3 RFT:
-50 Air Squats
-7 Muscle-Ups
-10 Hang Power Cleans 135/95lbs
or
“Nasty Girls V2” 
3 RFT:
-50 One-Legged Squats, alternating (Pistols)
-7 Muscle-Ups
-10 Hang Power Cleans 175/115lbs
Compare to May 13, 2017