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[vc_row][vc_column][vc_column_text]In case you missed the announcements, we have a new class schedule effective Monday October 2, 2017. We are updating our workout schedule to offer CrossFit classes starting every hour instead of every half hour.  This will allow us to provide you with an improved training experience by having the Main Workout Floor area available for […]

[vc_row][vc_column][vc_column_text]Strength:  Seated 1-arm DB press 5-5-5-5 R&L Workout: AMRAP, finish the round you are in at 15:00. Record total number of rounds completed and time. 250M Row 10 burpee over rower 200M run 10 burpee over rower Cool Down: Coach’s Choice[/vc_column_text][/vc_column][/vc_row]

Back Squat 3-3-3-3-3 to 3 rep max mixed with some balance work With a nasty conditioning WOD finisher to follow.

Skill: Snatch deadlift bar path, light weight [vc_row][vc_column][vc_column_text]Power snatches, ball slams & sprints. Fast and Furious. *Schedule Update beginning Monday October 2, 2017 We will be consolidating class times to eliminate lightly attended times and shift to one-hour start times instead of 30 minute start times.  We will be able to provide more variety in

[vc_row][vc_column][vc_column_text]Max Rep Monday, 3 minutes each, 1 minute rest, x 5 movements.  Show up and see what’s on the Whiteboard. *Schedule Update beginning Monday October 2, 2017 We will be consolidating class times to eliminate lightly attended times and shift to one-hour start times instead of 30 minute start times.  We will be able to

Results

Results

Deadlifts, heavy. Plus a down and dirty conditioning piece immediately following.

4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any way after round 2.

Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes