Sunday 7.1.18

GPP 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds PERFORMANCE 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds OPEN 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds

Saturday 6.30.18

        GPP Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95) 15 Rope Climbs         PERFORMANCE Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95) […]

Friday 6.29.18

    GPP 3 Rounds: 75 DU/DT’s 50 Air Squats 25/18 Calorie Row     PERFORMANCE 3 Rounds: 75 DU 50 Air Squats 25/18 Calorie Row   OPEN 3 Rounds: 75 DU 50 Air Squats 25/18 Calorie Row Goal: 5-7 Rounds Muscular endurance and grip strength are being worked today. Set a reasonable pace and […]

Thursday 6.28.18

    GPP AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (50/35)     PERFORMANCE AMRAP 15: 15 Toes-to-Bar 15 Hand Release-Push-ups 150m KB Farmers Carry (70/53) OPEN Rest Goal: 5-7 Rounds Muscular endurance and grip strength are being worked today. Set a reasonable pace and break up the TTB as needed […]

Wednesday 6.27.18

GPP EMOMx10: Odd: 5 Thrusters (Climbing each round) Even: 200m Run PERFORMANCE EMOMx10: Odd: 5 Thrusters (Climbing each round) Even: 200m Run               OPEN 5RFT: Thrusters 200m Run RD 1: 15 Reps (115/80) RD 2: 12 Reps (135/95) RD 3: 9 Reps (155/105) RD 4: 6 Reps (185/135) RD […]

Tuesday 6.26.18

GPP AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (75/55) 15 Burpee Box Jump Overs (24/20″) PERFORMANCE AMRAP 4: 27 Calorie […]

Monday 6.25.18

GPP – Performance – Open “Isabel” For Time: 30 Snatches (135/95) “Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Follow approximately 50% of your 1RM or the Rx weight, whichsever is less.  In class […]

Sunday 6.24.18

Teams of 2: 3 RFT 1K Row 200m sled push @ 90/45 then 3 rounds 1 mile AB 200m sandbag carry, 80/60 then 3 rounds 200 Mountain Climbers 200m farmers walk, 55/35 per hand

Thursday 6.21.18

          GPP Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories             PERFORMANCE Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before […]