Workout of the Day

21 Jan
1

A) Clean and Jerk 3 x 60% 70%   2 x 80% 90%   – single reps   B) Front Squat 5 x 60% 70% 80%   then 5 x 2 @ 85 – 90%   Raq and Amanda ready to rumble. The platfrom doesn’t lie. Going back through the timeline there are so many g ... Continue Reading

21 Jan
0

Have your kids been hanging out for the junior CrossFit program to kick off in 2019? Have you?   CrossFit Kids (first session Thurs, Jan 31) and Teens (first session Tues, Jan 29) starts up again next week. – $150 for one session per week for the t ... Continue Reading

20 Jan
3

A) Power Snatch – 10 minutes to build to a heavy single   B) “Triple Decker”  For time: 15 Power Snatches (60/40kg)  (^ 75/52.5kg) 800m Run 12 Power Snatches 600m Run 9 Power Snatches 400m Run

18 Jan
1

A) Thruster 3 RM B) “Tallulah” For time: 10 Thrusters 50 D-U 8 Thrusters 40 D-U 6 Thrusters 30 D-U 4 Thrusters 20 D-U 2 Thrusters 10 D-U L1 – 25/15kg L2 – 40/27.5kg L3 – 55/40kg L4 – 70/52.5kg L5 – 85/65kg Bar Bell Free – as a ... Continue Reading

17 Jan
1

2 x 10 Minute EMOMs A) Lamb 5 Deadlifts @ 50-60% + 5-10 Toes-to-Bar or 1-3 Muscle Ups B) Tuna Fish 5 SDHP + AMRAP Lateral Burpees to 30 sec.

16 Jan
1

Strength 5 rounds, not for time: 4 Power Snatches 5 Overhead Squats 6 x 10 Farmer Walks *No racks 4 Minute Challenge It. Is. Back. How hard could 4 minutes be?

15 Jan
2

“Zwanzig” 5 Rounds For Time 20 Situps 20 Pull-Ups 20 Box Jumps (24/20″) 20 KB Swings (24/16kg) 2 minute rest between rounds

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