Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information. Strength:  E3MOM 185 Power Snatches (ME) Conditioning:  4 Rounds4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)8 Deadlifts (225/155) (Fx: 185/125)12 Burpees over the BarRead More

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information. WODsEventsMondayFront Squats Bring A Friend WeekTuesday Power Snatch WednesdayCore Work Thursday“Man Test”FridayDeadlift SaturdayBench Press & Pendlay Rows SundayJerk Dip Holds Strength: E3MOM 15Front Squat1: 5@60-65%2: 5@70-75%3: 5@75-80%4: 5@80%+5: 5@80%++ Conditioning: 2 RoundsWork 2:00/Rest 0:301:...Read More

Strength:  E2MOM 10Strict Press1: 10@60%2: 10@65%3: 8@70%4: 8@75%5: 8@75%+ Conditioning:  For Time:20/17 Calorie Assault Bike (Fx: 15/12)100 Front Rack Lunges (75/55) (Fx: 55/35)To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.Read More

Free CrossFit for Runners 7:45-9:00am Strength:  E3MOM 155 High Hang Squat SnatchesSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 70 – 75%Set 4: 70 – 75%+Set 5: 70 – 75%++ Conditioning:  EMOM 151: 80 Double Unders (Fx: 50 DUs)2: 20/15 Calorie Ski Erg (Fx: 15/12)3: Max Reps Thrusters (95/65) (Fx: 75/55)4: Rest5: RestRead More

Nutrition Seminar Run by Coach Addie 6:30pm Strength:  E2MOM 10Deadlift2×8@65-70% 2×8@70-75% 8@75-80% Conditioning:  16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)Toes to BarRead More

Conditioning: 3 Rounds1000m Row50 Wall Balls (20/14)30 BurpeesRead More

Strength:  E3MOM 155 Hang Power CleansSet 1: 65 – 70%Set 2: 70 – 75%Set 3: 75 – 80%Set 4: 75 – 80%+Set 5: 75 – 80%++ Conditioning: 5 Rounds20 Sit Ups15 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Box Jumps (30/24) (Fx: 24/20)Read More

Kipping Pull Ups Skills Clinic at 5:45 pm Strength: E2MOM 10Back Squat2×8@65-70%2×8@70-75%8@75-80% Conditioning:  EMOM 121: 3 Rope Climbs (Fx: 2 Rope Climbs)2: Push Press (135/95) (Fx: 95/65)3: Rest Continue until you reach 50 reps on the push press or until the EMOM is over. Score is time to complete 50 reps or reps complete at...Read More

WODsEventsMondayCore StrengthTuesdayBack Squat Kipping pull ups skills clinic 5:45pmWednesdayHang Power CleansThursdayJackie + Karen with a TwistFridayDeadlift Nutrition Seminar Run by Coach Addie 6:30pmSaturdayHigh Hang Squat SnatchesFree CrossFit for Runners 7:45-9:00amSundayStrict Press Strength: 3 Rounds for Quality:30 Hollow Hold10 Tuck ups10 V-ups5 Candlesticks400m Row Fx::30 Tuck Hold15 Tuck ups5 Candlesticks400m Row Time Cap 15:00 Conditioning: AMRAP 1210 Hand Release...Read More

Conditioning:  EMOM 301: 20/17 Calorie Assault Bike (Fx: 15/12)2: Max Reps Wall Balls (20/14)3: 80 Double Unders (Fx: 50 DUs)4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)5: Easy Ski Erg6: RestRead More