In teams of 3:For total reps and time3,000m row1 arm KB front squat (athlete can switch arms)OH plate lungeAll athletes can work at the same time but must be on different exercises. Teams can break up row however they see fit. Score is total reps of KB+OH plate lunge and total time. This Coming Week...Read More
5 rounds for time: 40m overhead plate lunge (45/35) 30 wallball (20/14) 40m farmers carry (45 pounds/arm OR total weight equivalent) Curry Chicken Salad Recipe I like dark meat. When I buy a rotisserie chicken I am hard pressed to find a use for the white meat. Usually it ends up in scrambled eggs or...Read More
Please read below for Friday class updates and Thanksgiving schedule. Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Friday and Thanksgiving Schedule You asked for an occasional weekday...Read More
Reminder: Please reply to the Annual Member Survey if you plan to do so. We will close responses Wednesday. Clean, 1 repBench press, 1 repOverhead squat, 1 rep Silliest CrossFit-Inspired Photo Contest We’re looking for YOUR PICTURE. CrossFit can be hard, challenging, and effective yet there is no doubt that it’s also fun, crazy, and...Read More
In teams of two: Part 1: 150 wallballmax rep burpeePart 2: 1 mile wall ball carrymax rep KB swingBOTH partners may be working at the same time but on different exercises. Must complete Part 1 before moving on to Part 2.Read More
“Tabata Something Else”Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps from all 32...Read More
Complete as many rounds as possible in 20 minutes of:3 Wall climbs10 Up-downs5 Parallette pass-throughs (forward + back = 1)10 Grasshoppers (right + left = 1) Erging Longer & Stronger Form, technique, stroke rate, pace, meters, computers – AH! Want to better your erging capabilities and improve your performance in workouts? Come learn from the...Read More
