Saturday, September 25, 2021
Open Gym (10:00-12:00) is canceled today.
AMRAP in 20 minutes of:
10 HSPU’s MRX 2/4″ riser
20/16 Calorie Bike or Row
30 Alternating One Legged Squats MRX Goblet Squats 55/35#
Saturday, September 25, 2021 Read More »
September 2021
Friday, September 24, 2021
The 5:30pm class today and Open Gym (10:00-12:00) this Saturday, September 25th will be canceled.
“Double Dumbbell DT”
10 Rounds for time of:
12 DB Deadlifts 45/30#DB’s Rx+50/35#DB’s MRX40/25#DB’s
9 DB Hang Cleans
6 DB Push Jerks
Friday, September 24, 2021 Read More »
Thursday, September 23, 2021
The 5:30pm class this Friday, September 24th and Open Gym (10:00-12:00) this Saturday, September 25th will be canceled.
For time:
5km Run or Row (annotate time)
Then
30 Muscle-Ups for Time (ring or bar)
or
30 Double Push-Up Burpee Pull-Ups
5km Run or Row (annotate time)
Then
30 Muscle-Ups for Time (ring or bar)
or
30 Double Push-Up Burpee Pull-Ups
Score is each time individually and total time. You start immediately after the 5K.
Compare to August 26, 2015.
Compare to August 26, 2015.
Thursday, September 23, 2021 Read More »
Wednesday, September 22, 2021
The 5:30pm class this Friday, September 24th and Open Gym (10:00-12:00) this Saturday, September 25th will be canceled.
3 Minute AMRAP:
15 Power Snatches 75/55# Rx+95/65# MRX 55/35#
15 OHS
80 Double Unders
Rest 3 minutes/make load adjustments
3 Minute AMRAP:
12 Power Snatches 95/65# Rx+115/80# MRX 75/55#
12 OHS
60 Double Unders
Rest 3 minutes/make load adjustments
3 Minute AMRAP:
9 Power Snatches 115/80# Rx+135/95# MRX 95/65#
9 OHS
40 Double Unders
Rest 3 minutes/make load adjustments
3 Minute AMRAP:
6 Power Snatches 135/95# Rx+155/105# MRX 115/80#
6 OHS
20 Double Unders
Wednesday, September 22, 2021 Read More »
Tuesday, September 21, 2021
The 5:30pm class this Friday, September 24th and Open Gym (10:00-12:00) this Saturday, September 25th will be canceled.
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CrossFit Football Total
10min to achieve Power Clean 1 Rep Max
2min Transition
10min to achieve Back Squat 1 Rep Max
2min Transition
10min to achieve Bench Press 1 Rep Max
2min Transition
10min to achieve Deadlift 1 Rep Max
*Total must be done in the specified order and completed /successful lift in the 10min time frame
Compare to August 19, 2015.
Tuesday, September 21, 2021 Read More »