Tuesday 3.21.17

RX Level 1 Level 2 7 Rounds, On The 3:00: 400 Meter Run 12 Toes to Bar 7 Rounds, On The 3:00: 400 Meter Run 12 Toes to Bar\Knee Ups 7 Rounds, On The 3:00: 200 Meter Run 12 Knee Ups You can view our current schedule on our Box Calendar and Registration Board. You […]

Monday 3.20.17

RX Level 1 Level 2 EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk EMOMx10: Mins 1-5: 2 Clean and Jerks Mins 6-10: 1 Clean and Jerk You can view our current schedule on our Box Calendar and […]

Sunday 3.19.17

RX Level 1 Level 2 A. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of today) Even Minutes – 40 Double-Unders A. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of […]

Saturday 3.18.17

9:00 a.m. Community WOD and 11:00 a.m. CrossFit On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats” to work on today. WORKOUT 17.4 Complete as many rounds and reps […]

Friday 3.17.17

WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *Movement varies by division VARIATIONS Rx’d: (Ages 16-54) Men […]

Thursday 3.16.17

RX Level 1 Level 2 3 Rounds: 21 Box Jumps (24″/20″) 12 Thrusters (95/65) 3 Ring Muscle-Ups 3 Rounds: 21 Box Jumps (24″/20″) 12 Thrusters (75/55) 3 Ring Dips\3 C2B 3 Rounds: 21 Box Jumps (Coaches Choice) 12 Thrusters (Coaches Choice) 3 Ring Dips\3 Jumping C2B You can view our current schedule on our Box […]

Wednesday 3.15.17

RX Level 1 Level 2 AMRAP 13: 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) 30 Calorie Row AMRAP 13: 30 AbMat Sit-Ups 30 Kettlebell Swings (40/25) 30 Calorie Row AMRAP 13: 15 AbMat Sit-Ups 15 Kettlebell Swings (Coaches Choice) 15 Calorie Row You can view our current schedule on our Box Calendar and Registration Board. […]

Tuesday 3.14.17

RX Level 1 Level 2 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Unders Build in weight each set. 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Unders\Double Taps Build in weight each set. 7 Rounds, On The 2:00: 5 Hang Power Cleans, 50 Double-Taps Build in weight each set. You […]

Monday 3.13.17

RX Level 1 Level 2 3 Rounds: 15 Pull-Ups 20 Box Jumps (30\24) 25 Air Squats 400 Meter Run 3 Rounds: 15 Pull-Ups\Ring Rows 20 Box Jumps\Steps (24\20) 25 Air Squats 400 Meter Run 3 Rounds: 10 Ring Rows 10 Box Steps (Coaches Choice) 15 Air Squats 200 Meter Run You can view our current […]

Sunday 3.12.17

RX Level 1 Level 2 On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats On the Minute x 16: Even Minutes – 2 Front Squats Odd Minutes – 4 Back Squats On the Minute x 16: Even Minutes – 2 Front Squats Odd Minutes – 4 Back […]