Monday (2017MAY15)

Strength: 10xEMOM: Box Back Squat @ 60% (10x3)   WOD: 10 Rounds: 100M Plate Pinch Carry (25/15#) 30x Double Unders 5x Burpees onto Stacked Plates (2x45#/2x35#)   Weightlifting (Week #2): Back Squat @ 80% (5x3) Snatch Deadlift @ 100%Snatch (3x3) Push Press @...

Saturday (2017MAY13)

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** Weightlifting: D1RM Snatch D1RM Clean & Jerk D1RM Deadlift 3 Rounds: 15x Hanging Leg Raises 90s Rest 10x Tempo Back Extensions (2020) (BTN DB If Weighted) 90s...

Friday (2017MAY12)

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** Weightlifting: Snatch Grip Paused at Knee Deadlift 7 x 2 WOD: With Teams of 3 For Time 120cals on Assault Bike 120 Wall Balls 20/14# 120cals on Assault Bike Weightlifting: Overhead...

Thursday (2017MAY11)

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** You Can Sign Up for the Conjugate Course HERE. Gymnastics: Push Ups x ME x 2 then Push ups w/Sling Shot x ME x 2 WOD: 3 Rounds 15 UB Hang Power Cleans 135/95# 5 Strict HSPUs 1 Rope...

Wednesday (2017MAY10)

***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)*** You Can Sign Up for the Conjugate Course HERE. Strength: Strict Press 8RM in 10mins then With your 8RM Strict Press- Push Press x ME WOD: 20min AMRAP 50 Double Unders 5 Muscle Ups 400m...