Wednesday 1. Power Clean 2RM 2. AMRAP x 7 minutes 10 Power Cleans (95/65) 5 Toes to Bar **add 5 Toes to Bar each round

The 2018 CrossFit open is just around the corner!!!   Get registered to be a part of our intramural.  We’ll be putting together teams at our gym!  Register at http://games.crossfit.com Tuesday 1. Every 2 minutes for 4 Rounds First interval ̵ ... Continue Reading

Happy Valentine’s day!!!! Wednesday 1. Fight Gone Bad 3 Rounds of Wall balls Sumo deadlift high pull (75/55) Box Jumps (24/20) Push Press (75/55) Row cals * 1 minute at each station with a 1 min rest after all 5 exercises

Tuesday 1. Every 90sec for 9 minutes 1 Behind the neck Push Press + 2 Overhead Squat 2. AMRAP x 10 minutes 50 Burpee over Bar 100 Double Unders 30 Overhead Squats (135/95)

Monday 1. AMRAP x 3 minutes 21/18 cal row 15 Toes to Bar Max rep squat clean and jerk (95/65) Rest 3 minutes AMRAP x 3 minutes 18/15 cal row 12 Toes to Bar Max rep squat clean and jerk (115/75) Rest 3 minutes AMRAP x 3 minutes 15/12 cal row 9 Toes to Bar ... Continue Reading