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27 Aug

Posted at 20:50h in WOD

ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next...

26 Aug

Posted at 20:00h in WOD

ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next...

25 Aug

Posted at 21:43h in WOD

8:30am Lite N Tite WOD: 16 min AMRAP 8 Plate Burpees (45/35) 16 OH Walking Lunges (45/35) 200m Plate Carry Finisher Alt tabata T2B Plank up/downs 9:30 am and 10:30 am CrossFit Class Strength: Wendler Make-up, week 3. Percentages are based...

24 Aug

Posted at 20:00h in WOD

Skill: Rope Climb Technique Test: Rope climb at hardest progression, (i.e. legless, L-sit, weighted L-Sit) WOD: 20 min AMRAP 3,6,9,12 Bar Muscle Ups 10,20,30,40 Air Squats Lv1/Lv2: 6,9,12,15 Pull-ups/ C2B Pull-ups 10,20,30,40 Air Squats Return...

21 Aug

Posted at 20:00h in WOD

Strength: Back Squat Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps Partner WOD: Offense/Defense 5rds...

20 Aug

Posted at 20:00h in WOD

Skill: MU Drills -hip to rings -ring supports/drops -transitions WOD: 12 min AMRAP 4-6-8-10 Ring Dips DB/KB Single Arm Squat Clean-(total) Burpees to a target Lv1: 25/18 Lv2: 45/25 Lv3: High Rings, 53/35 *go back to rep 4 after finishing 10 ...

19 Aug

Posted at 13:54h in WOD

Strength: E90 sec x 8 sets 1 Snatch Balance + 2 OHS *rack OK WOD: CrossFit Open 15.5 27-21-15-9 Thruster 95/65 Cal Row Scaled: 65/45 Goal: Sub 15 min (Top time is Mathew Fraser with 6:24) Log your WOD...

18 Aug

Posted at 20:00h in WOD

Today, we will be joining CrossFit Lumos from Austin, Texas in a "Alternative" Hero WOD to commemorate Heather Heyes. She was killed during the Charlottesville protests on August 12, 2017....

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