Squat clean 1RM with a sporty little conditioning WOD to follow.

[vc_row][vc_column][vc_column_text]A choice between two CrossFit Hero WODS today in observance of Veteran’s Day. Severin or TK. Show up and see the details. We’re bidding fairwell

Strength: Barbell Shoulder Press 3-3-3-3-3 to 3RM Then a sporty little conditioning WOD, or two.

Turkish Get-Ups and 125M row sprints, max effort.

Alternating EMOM for 16 minutes, with heavy sumo deadlifts @65% of 1RM and ? Fairly heavy lifting with a fairly high heart rate. Be there.

A CrossFit Main Site WOD from a couple days ago. You might get to run if it’s dry, otherwise you’ll row and……. Be there????????

Lots of work with an empty barbell. Never miss a Monday.

Saturday Gone Bad.

Lots of Tabata ab/core work and jumping rope between rounds. Plus some grip torture for the Finisher. During the month of November, you’ll earn a

DB Incline Bench 10-10-10-10 And choice between Front Squats or Overhead Squats, to a 1 rep max or light/medium skill/practice. Stay tuned for details on

Today we celebrate a mascot’s birthday and a member/coach’s wedding day, with a mid-week grinder that will take a little piece of your soul. Cheers!

High box jumps and heavy American KB swings, for 12 minutes. Thanks to CF Main Site for this one.

A little inversion work and DB action today, for about 16 minutes. Start off your week with a good Monday WOD. Be Here! Tuesday, a

Halloween WOD

[vc_row][vc_column][vc_column_text]Friday Fun Day.  Lots of posterior chain accessory work today.    The muscles on your back side are important to develop. Don’t miss this. Come dressed

Shoulder Press 5-5-5-5-5 Sumo deadlift 5-5-5-5-5

A good mid-week grinder. Show up and see the movements.

1x BW Sumo Deadlifts and ring dips, fast and furious. Be here!

OH squats, strict BP pushups and toes to bar, for 16-18 minutes. Be there.

Friday Surprise Inspired by a recent CF Main Site WOD but changed up/down a bit. There’s a time cap, and both a Jacked and Super

Back squats, strength or skill. Followed by a quick little conditioning piece.

A 21 minute grinder. Nothing to fear, just be here. Heavy Back Squats Thursday!

Skill/practice: Hang Power Snatch 5-5-5-5-5 Then Isabel, for tine or not, your choice. Go heavy.

16 minutes of work, with scattered rest, of KB goblet squats, KB SD high pulls and single unders, following pullup strength work. Be there.

Results:

Tabata Intervals. Show up and see the wild ride????

Power Cleans, heavy, up to a 1 rep max x 3, 2 or 1. Followed by a down and dirty finisher.

A sneaky-hard farmer carry and running WOD, compliments of CF Main Site. Starting with a good dose of Squat Therapy.

A CF Main Site workout from last week. One barbell, 15 minutes, with rest periods, Fast & Furious Plus a little Birthday Cool Down partner

Happy Monday. The early crew got off with an easier version, it was programmed as 25 reps per arm, per round. ????????

Mountain Climbing Annie, with a med ball, and some burpees for good measure. Show up and see what the heck that means.

Recovery WOD Thursday. Some of your favorite moves

Heavy deadlifts 7×5 at 70% +?

High pulls, power snatches and row sprints, fast and furious. Tuesday Style. Show up and see the details

Lunges, Toes to bar and ? Show up and see the numbers.

Results

Friday Surprise. Show up and see the WOD, named BlackJack. It’s a doosie.

Front squat 3-3-3-3-3. Choice of strength/heavy or skill/form practice.

A good mid week burner, kettlebell swings and ball slams. Be there.

Strength: Seated KB press Rowing. Lots of rowing. A CrossFit Main Site WOD from earlier this year.

[vc_row][vc_column][vc_column_text]The good news is we are getting a new roof this week at the gym.  The bad news is the falling debris inside the building

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Results:

Barbell push press and running intervals. Show up and see the numbers.

Fat Gripz and Deficit deadlifts, 2″, heavy. With a little conditioning to follow. Be there.

Lots of posterior change accessory work. Lots of glutes, hamstrings & scaps. Then a quick KB swing workout with handstand pushups at the top of

Squat cleans, sumo deadlifts, pullups and ball slams. Be there????

Friday Surprise. Show up and see what’s on the board.

“The Ghost”

Strength: Thrusters, heavy, followed by a quick little conditioning finisher. Be there!

Strength: Pull up negatives & Single leg KB deadlifts WOD: Christine AfterWOD: a 9/11 Tribute

Front squats, KB swings and single unders, for about 15-17 minutes. Be there. We have close to 20 new people starting our 6-Week All New

Recovery WOD

Deadlifts, heavy sets to 80+ percent. Be there.

A little adjustment today due to the heat. We’re turning off the clock today. Don’t worry, you’ll get plenty of work but no pressure to

Results

Happy Labor Day. We are closed Monday except for one big mid-morning group workout. Doors open at 9:00am Warmup starts at 9:15am immediately followed by

Reminder, No Open Gym Sunday 9/2/2018

Deck of Cards is switched to Saturday, Partner-Style. Friday will include bench press, toes to bar and 400M runs. Be there! We will have one

Strength Day, choose one Clean & Jerk 5-5-3-3-1-1-1 to 1RM Overhead squat 5-5-3-3-2-2-2 to 2RM Back squat 5-5-3-3-3-3 to 3RM Front squat 5-5-5-5-5 to 5RM

No Clock Week continues Accessory lifts – Back, glutes and hamstrings plus some jumping rope and running. Don’t miss this posterior chain slammer.

No Clock Week continues with Grace Mile 30 reps clean and jerk 135/95 plus one mile run. You’ll have four options on how and when

No Clock Week returns Focus on improving form and performing as strict of reps as possibles In the absence of the clock. Workout: No Clock

Make up the Deadlift WOD from Thursday or a 20 minute Pick’em WOD

Deadlift 2-2-2-2-2- to 2 rep max Followed by a quick and nasty finishing EMOM.

Hang snatch & OH squat strength work followed by… 21-15-9 reps for time of OH squat 95/65 Pullups ** If you are thinking about skipping

More like a Wednesday than a typical Tuesday. Lots of posterior chain accessory work followed by a push-pull+core workout. Wednesday will be more like a

Squats, all day!

Posterior chain accessory work then a fast and furious power clean and ring dip wod. Muscle-ups into ring dips optional( Jacked) Wednesday: Heavy squats, LB

It never gets old

Friday Surprise. Show up and see what’s on the Whiteboard.

Front squats, strength or skill. Be there!

Recovery Workout, not for time, with box jumps, GHD hip & back extensions, short runs and L-sits, lots.

Cluster “Grace” 115/85 Following a 10 minute EMOM Barbell complex.

Results:

Results

Makeup Day If you missed Thursday’s WOD, you’ll do it today. If you did Thursday’s WOD but missed Wednesday’s,you’ll do it today. If you did

Deadlifts. At 70%. Lots of them. Don’t miss it. Oh yeah, someone is turning 45 today!????????

Hang power snatches. Practice, practice practice. Followed by “Empty-Bar Randy”