Memorial Day Schedule Doors Open / Coffee Consumption 8:00am ish Gather the troops / standards / announcements 9:00am Warm-up 9:15 WOD starts 9:30 BBQ Starts 11:00am “Murph” For time: w/ weighted vest 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Each year for Memorial Day we host an Event at CrossFit...Read More
In Teams of 3 Row For Max Distance in 20 minutes while rotating through clean and jerks and Cindy. You’ll have 3 components set up, 1 rower, 1 clean and jerk bar and one burpee pull-up station. On the minute you will rotate between the stations gaining as many, reps and meters as possible before...Read More
Let’s kick off Memorial Day Weekend with a chipper… For Time 50 Double Unders 40 Wall Balls (20/14) 30 DB Snatches (50/35) 20 Toes to Bar 30 DB Snatches (50/35) 40 Wall Balls (20/14) 50 Double Unders Read More
Take the beginning of class to dial in shoulder mobility and movement technique. Partner up and set up barbells in the rack taking a few minutes to zero in on the appropriate weight for today. Once you declare that you are starting – that is your set. You have one shot to complete up to...Read More
Start with some accessory strength work today in an EMOM format. Choose a range for pull-ups that is appropriate for you, or go with ring rows or assisted pull-ups as a scale. The met-con is for time today and uses two different rep counts. 15-12-9 on the overhead squats (which should be a moderate weight),...Read More
Light weight, running and burpees for today! Start and end with 400M runs guys, in the middle of the sandwich we’ve got some light barbell work and burpees. Let us know when you’re done by yelling TIME! For Time Run 400M then 7 Rounds of 10 Sholder to Overhead (95/65) 10 Burpees over Bar...Read More
We’ll be working on maintaining splits today, 3 rounds of 800 and 400M runs with rest between. Run 800 (75-85% pace) Rest 1:30 Run 400 Rest 3:00 Total of 3 roundsRead More
Hey guys, just wanted to send out a quick update to this weekends schedule. Hope to see you all this weekend and especially Monday at 9am for “Murph.” Friday 5/26 – No 6:30 WOD Saturday and Sunday – Normal schedule Monday 5/29 “Murph” Gym opens at 8:15, Murph announcement 9:00 Standards and Warm-up 9:15 Workout...Read More
Today marks the eight week of training for “Titan”, we’ll be building up to 95% of your original 1RM, then attempting that weight at 1+. Try to beat your effort from 4/24. Our conditioning piece today is an 8 minute sprint, scale c2b pull-ups if needed, and go for quick sets on the power cleans....Read More
