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CrossFit WOD 11/7/18

Skill: Bar Muscle-up Progression (or pull-up progression) WOD: “NATE” AMRAP in 20 min of: 2 Muscle Ups / 4 C2B / 6 Pull-ups 4 HSPU / 6 Inverted Box 8 KB Swings (70/53)(53/44)(44/35)

CrossFit WOD 3/26/18

Strength: Every 3 mins for 5 sets complete: 5 Bench Press -rest 30 sec- 5 weighted strict pull-ups/strict pull-ups/declined ring pulls (control descent) WOD: AMRAP in 8 min of: 12 Alt DB Snatches 6 Burpees

CrossFit WOD 1/18/18

**6am CF class is canceled today 1/18. All other classes will be as usually scheduled. Drive safely please! Strength: Deadlift Warmup: 1×10, 2×5 10 min EMOM: (1 Pull per minute) Speed pulls 10×1 @ 60-70% WOD: EMOM for 8 min more »

CrossFit WOD 11/11/17

WOD:d “Wittman” 7 RFT: 15 KB Swings (70/53)(53/44)(44/35) 15 Power Cleans (115/85)(95/65)(75/45) 15 Box Jumps (24/20)

CrossFit WOD 9/12/17

**6am class canceled and gym closed until 2pm to clean. Evening classes as usual. Strength: Snatch EMOM: Every 2 minutes for 10 minutes complete: 1 Hang Squat Snatch 1 Power Snatch 1 Overhead Squat *Increase the load as possible Rest more »

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