There will be no Open Gym this Sunday due to Easter. 2016 OPEN ATHLETES 1. Conditioning 3 RFT: 21 Box Jumps, 24/20 12 Thrusters, 95/65 3 Muscle ups(Or burpee pull ups) 2. Skills EMOMx10: 3 Muscle upsRead More
There will be no Open Gym this Sunday due to Easter. WOD: AMRAP 13: 30 AbMat Sit-Ups 30 Kettlebell Swings (55/35) 30 Calorie Row Or, re-test “Open 16.4” Extra Credit: 3 Rounds NOT for time of: 18/15 Calorie Row 18/15 Calorie Bike 10 Burpee Box Jumps, 24/20″ Read More
Box Brief Friday Night Lights tonight at 6:00pm! Come cheer on our athletes taking it on!!! “Open 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallballs (20 to a 10′ Target/14 to a 9′ Target) 55 Calorie Row 55 Handstand Pushups Scaled Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts (135/95)...Read More
Reminder: Tomorrow night we would love to have everyone out at 6pm to watch Rich and Jerod take on 16.4!!! “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats. Choose two “Goats”...Read More
2 Rounds: AMRAP 2: 200 Meter Run, Max Overhead Squats (135/95) Rest 1:00 AMRAP 2: 200 Meter Run, Max Wallballs (20/14) Rest 1:00 AMRAP 2: 200 Meter Run, Max Handstand Pushups Rest 1:00Read More
1. Squat Work up to a moderate set of 3 moderate Back Squats 2. Conditioning For time 15 Thrusters, 95/65 30 Calorie Row 90 Double Unders 30 Calorie Row 15 Thrusters, 95/65Read More
