Thursday, October 23, 2014

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)
B. 1 RM Hang Clean
C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength
A1. 3 x 10-20 Ring Dip
A2. 3 x 10-20 Ring Row
A3. 3 x 10e Side MB Twist and Throw

MetCon
6 Rounds of:
200m Run
7 Burpee 

Tuesday, October 21, 2014

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength
5-3-3-2 Back Squat

MetCon
6:00 AMRAP
Bear Complex (135/95)

Monday, October 20, 2014

Oct 21

Strength
A1. 3 x 15 Heavy KB Swing
A2. 3 x 5 High Box Jump (Safely - No Max)

MetCon
3 Rounds of:
1:00 Toes To Bar
1:00 Rest
1:00 Push Up
1:00 Rest

Oct 20

Strength
4 x 3 Press

MetCon
3 Rounds of:
400m Run
21 Thruster (75/55)
2:00 Rest

Friday, October 17, 2014

Oct 17


The Athlete Events is returning this year. Fun filled competition with our friend gym CrossFit Iron Horse. November 22nd! More info to come.

5-5-5 Press
3-3-3 Push Press
1-1-1 Jerk

Wednesday, October 15, 2014

Oct 16

Skill Work
Rope Climb and Pull Ups
*Bring long socks or pants for Rope Climbs

Strength
3 x 3 Rope Climb

MetCon
4 Rounds of:
400m Run
15 Toes to Bar
50ft Walking Lunge
1:00 Rest