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Thursday!

Time to move a little more weight today. The deload week is almost all done!   5 Rounds: 100ft. Lunges (25/10) 15 DB. Push Press (40/20) 10 Deadlifts (135/95) 15 Ball Slams (20/15)

Wednesday!

Today we are doing a very fun partner workout! Bring your favorite CrossFit buddy down and get after this one. It’s the perfect way to conquer the HUMP DAY!!   For Time: 400m Partner Run 30 Power Cleans (95/65) 20 Push Ups 400m Partner Run 20 OHS (95/65) 30 T2B **Split Reps in half!!**

Tuesday!!

We are continuing the deloading with this fun cardio blaster workout. It won’t be as intense as it might look on paper. If you really want to push yourself you should try to do the power snatches touch and go!   14 Min. EMOM: Station 1: 10 Burpees Station 2: 6 Power Snatches (95/65)  

Monday!!

It has been a tough five weeks and today is the last day to get your 17.5 in the books and bring your CrossFit Open to a close! It was great to see all of you push yourselves so hard. This week will be a designed deload week. 2 Rounds: 5 Min. AMRAP: 5 Strict…

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Friday!

Seems like is going to be a rough one to get through. If you are planing on doing it this Saturday I recommended resting up today. Also, don’t forget to contact a judge or myself to set up a slotted time for you to be judged! Now lets get to conquering this Friday with a…

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Thursday!

It’s finally time to watch the final Open announcement for this year! If you would like to watch together come on down by the gym around 4:50 PM! It will be playing on the big TV! For today we have a nice recovery workout.   20 Min. EMOM: 1: 20 Pistols 2: 10 Bench Press…

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Wednesday!

  12 Min. AMRAP: 5 Power Snatches (95/65) 5 Bar Over Burpees 40 Double-Unders

Tuesday!!

Lets get some work done on some basic gymnastic movements. Sometimes all the weight you need for a great workout is just your own.   3 Rounds: 10 Ring Dips 30 GHD Sit-Ups 50 Squats

Monday!!

Only one more week of the Open!! You all are kicking some major booty this year. It was very gratifying to see the huge improvements from 16.4 to 17.4. If you haven’t yet make sure to get it done today….SUBMIT YOUR SCORES!! 5 Rounds: 300m Run 10 GHD Sit-Ups 10 DB. Power Cleans & Jerks…

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Friday!

I’m glad we got a repeat workout like 16.4 for 17.4! It should be a good one to compare yourself to a year prior. If you are planing on doing this one make sure to contact a judge to get locked down for a time! Today we are practicing¬†a fun gymnastic movements that a lot…

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