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 

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength

5-3-3-2 Back Squat

MetCon

6:00 AMRAP

Bear Complex (135/95)

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

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

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