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!
|Monday||Squat Clean||Bar Muscle Up Skills Clinic at 5:45 PM|
|Tuesday||Strict Pull Up||Lumbar Spine Mobility Class at 5:45 PM|
|Wednesday||“Coach Ryan” CFR7 Benchmark WOD|
|Sunday||Box 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%)
8 Jump Squats
4 Unbroken Power Cleans (155/105) (FX: 115/80) (RX: 185/125)