Monday, September 12, 2022


Monday, September 12, 2022

Bar Muscle-Up Clinic tonight with Coach Kevin at 5:45 PM!

Congratulations to all of our competitors who competed in our throw-down against Ballston CrossFit this past weekend! Thank you to everyone who came out to support and help judge!

Congratulations to the winning team! Megan, Coach Ryan, Adam, and Max!
Thank you to everyone who came out to support!
Weekly OverviewEvents/Classes
MondaySquat CleanBar Muscle Up Skills Clinic at 5:45 PM
TuesdayStrict Pull UpLumbar Spine Mobility Class at 5:45 PM
Wednesday“Coach Ryan” CFR7 Benchmark WOD
ThursdayLong Conditioning
FridayStrict Press
SaturdaySquad WOD
SundayBox Step Ups


Every 2:00, 8 Sets
1-2) 1 Squat Clean w/ Pause 2″ From Floor + 1 Squat w/ Pause at Knee (65-70%)
3-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (70-75%)
5-8) 2 Squat Clean (75-80%)


100m Run
8 Jump Squats
4 Unbroken Power Cleans (155/105) (FX: 115/80) (RX: 185/125)