Aug 30

CrossFit Group

EMOM for 5:00

3 Back Squat @ 80%

Rest

EMOM for 5:00

10 Push Up

Rest

EMOM for 5:00

2 Deadlift @ 80%

Weightlifting Group

A. 4 x 1 Snatch Balance

B. 4 x 2 Front Squat

C. 3 x 5 Clean Grip RDL

Aug 29

V-Ups

CrossFit Group

Skill Work

EMOM for 5:00

20 Double Under

MetCon

For Time:

20 Toes 2 Bar

10 Box Jump

20 Knees To Elbow

10 Box Jump

20 V-Ups

10 Box Jump

20 Sit Up

Weightlifting Group

A. 3 x 3 Jerk Step Through

B. 4 x 1 Clean up to 85%

C. 3 x 5 Back Squat

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am

6 Rounds of:

30 Squats

19 Power Clean (135/95)

7 Strict Pull Ups

400m Run

Aug 28

Strength - CF

4 x 2 Power Clean

Strength - WL

A1. 3 x ME Ring Push Up

A2. 3 x 10 GHD Sit Up

MetCon

5 Rounds of:

200m Run

10 Thruster (105/75)

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am

6 Rounds of:

30 Squats

19 Power Clean (135/95)

7 Strict Pull Ups

400m Run

For more info on the Hotshots 19 click (HERE)

Aug 27

Chris L. is now featured in Breaking Muscle daily.

Check it out, follow, and comment (HERE)

CrossFit Group

Strength

5 x 1 Snatch

MetCon

15 Burpee

100 KB Swing*

15 Burpee

*5 Burpee every time you have to set down the KB.

Weightlifting Group

4 x 1 Snatch up to 90% - No Max!

3 x 3 Snatch Push Press

3 x 3 Snatch Pull w/ pause bellow the knee

Aug 26

"Josh"

For Time:

21 OHS

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up
(95/65)

Or

"Mini Josh"

21-15-9

OHS

Pull Up
(95/65)

Aug 23

CrossFit Group

A. 5 x 2 Clean + 1 Jerk

B. 3 x 5 Clean Pull w/ 5 sec descent

C. 2 x 25 GHD Sit Up

Weightlifting Group

A. 3 x 3 Power Snatch + 1 OHS

B. 3 x 3 Front Squat + 1 Jerk

C. 3 x 6 BB Rows

Aug 22

CrossFit Group

Strength

5 x 2 Broad Jump

MetCon

10:00 AMRAP

200m Run

15 Pull up

Weightlifting Group

4 x 2 Pause Clean (at knee)

4 x 2 Pause Jerk

3 x 3 Push Press

Aug 21

Strength

5 x 1 Pause Jerk

MetCon

3 Rounds of:

6 (Squat) Clean (185/125)

9 Burpee

*Reminder the term "Clean" means you will squat the weight. The term "Power Clean" means you will not squat the weight.

Aug 20

CrossFit Group

Strength

4 x 2 Back Squat

MetCon

3 Sets of 1:00 Stations

L-Sit

KB Swing

Sit Up

Air Squat

Weightlifting Group

A. 4 x 3 Pause (at Knee) Snatch

B. 3 x 5 Back Squat

C. 3 x 5 Snatch Pull w/ 5 sec descent

Aug 19

Strength

Weighted Pull Up - Max

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115/75)

10 KB Swing (1.5/1)

10 Box Jump (24/20)

Aug 16

CrossFit Group

A. 5 x 1 Hang Snatch + OHS

B. 3 x 10-15 GHD Sit Up

Weightlifting Group

Snatch - Max

Clean & Jerk - Max

This will be the last short cycle. Next cycle will be an 8wk cycle that will work on strength building an full lifts.

Aug 15

Ken C. 310# Front Squat PR

CrossFit Group

Strength

A1. 3 x ME Ring Push Up

A2. 3 x 20 Hip Ext.

MetCon

7 Rounds of:

7 Burpee

7 K2E

Weightlifting Group

A. 4 x 1 Snatch Pull Under

B. 3 x 3 Jerk Step Thru

C. 4 x 1 Power Clean + Power Jerk @ 70-80%

Aug 14

Justin Front Squat 325#

Strength - CF

5 x 5 Touch and Go Power Clean

(Heavy as Possible)

Strength - WL

Same thing at about 50% of 1RM

MetCon

2 Rounds of:

30 Thruster (95/55)

30 Deadlift (185/105)

Aug 13

Seth Back Squat 320# - PR

CrossFit Group

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 sets of:

1:00 Plank

1:00 Rest

Weightlifting Group

A. Front Squat - Max

or if you did that Monday

A. Deadlift - Max

B. 4 x 1 Power Snatch + 1 OHS @ 60-70%

C. 3 x 5 High Box Jump

Aug 12

Strength

Front Squat - Max

MetCon

3 Rounds of:

10 Power Snatch (105/75)

10 Burpee

Aug 9

Meeting at EST to head over there between 4-4:30pm.

CrossFit Group

A. 5 x 1 Overhead Squat

B. 20 Turkish Get Ups - alternating

C. 500m Row

Weightlifting Group

A. 4 x 1 Snatch Pull + Snatch

B. 3 x 2 Between Grip Rack Jerk

C. 2 x 2 Back Squat

Aug 8

Hope to see you there!! 

We will meet up at the gym to head over there at 4:30pm.

CrossFit Group

Strength

3 x 10 Strict Toes to Bar

3 x 15 Heavy KB Swing

MetCon

3 Rounds of:

400m Run

15 Burpee

400m Run

3:00 Rest

Weightlifting Group

A. 4 x 2 Clean

B. 3 x 2 Clean Pull w/ 2 sec pause at knee

C. 3 x 6 Bent Over Row

Aug 7

Strength - CF

5 x 3 Push Press + 1 Push Jerk

Strength - WL

A1. 3 x ME Ring Row

A2. 3 x 20 Back Ext.

MetCon

4 Rounds of:

5 Clean and Jerk (185/125)

5 Muscle Up or 10 Pull Up

Aug 6

We would love for everyone to join us at this event. 

CrossFit Group

Strength

A1. 3 x ME Ring Dip

A2. 3 x 3 High Box Jump

MetCon

Alternating 8:00 Tabata

KB Swing

Sit Up

Weightlifting Group

A. 4 x 1 Pause Jerk

B. 3 x 3 Front Squat

C. 3 x 3 Push Press

Aug 5

Strength

4 x 3 Back Squat

MetCon

"Fran"

Aug 2

CrossFit Group

A. 4 x 2 Clean

B. 3 x 5e Arm KB OH Lunge

C. 3 x 10 GHD Sit Up

Weightlifting Group

A. 3 x 5 Jerk Step Thru

B. 4 x 1 Jerk

C. 3 x 4 Back Squat