Saturday (2018SEP01) – “Saved by the Barbell”

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   WOD: “Saved by the Barbell” 3 Rounds: 1 Minute @ Each Station: Burpees Wallballs (20/14#) Deadlifts (115/75#) Wallball Sit Ups (20/14#) Hang Power Cleans (115/75#) Rest 1...

Friday (2018AUG31) – WOD

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   Weightlifting:  Box Squat (5x1) Work to a Heavy Single. We will base percentages off your top single in the following weeks.   WOD:  2 Rounds: 3AMRAP: 15x KB Swings (70/55#) 100M Sprint Rest 1 Minute Between...

Thursday (2018AUG30) – WOD

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   WOD:  5 Rounds: 3x Deadlift (305/205#) or 75%1RM 14x Pistols 70x Double Unders (3:1 Singles)   You can substitute 210M Row for Double Unders. WOD: “Armed & Deadly Zeitgeist” from CFMK   Core...

Wednesday (2018AUG29) – WOD

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   Weightlifting: Hang Power Clean + Front Squat 5x2(1+1)   WOD: 3 Rounds: 400M Run 20x TTB 10x Box Jumps...

Tuesday (2018AUG28) – “CrossFit.com 180511”

***Labor Day (Monday 2018SEP03): 9:30AM Class Only***   Strength: BB Hip Thrusts (5x5) – Heavy 30x Frog Hip Ups (Elevate Feet)   WOD:  “CrossFit.com 180511“ 4 Rounds: 60s Handstand Hold 60s Static Hang 15x DB Shoulder Press (2x50/2x35#DBs) 15x...