Workout of the Day

Main – CrossFit

We will be having open gym 9-11. Come work on skills or do the optional WoD below. Coaches Ben and Katy will be there to help out!

Metcon

Cody snatch complex #1 (Singles increasing in weight each set, 3-5 rounds)

Snatch Grip DL + Pause Snatch + Full Snatch + OHS x2

Snatch (Work towards heavy singles)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Mod for Muscle ups will be 10 C2B Pullups + 10 Ring Dips

11/27/2014

Black Friday

Main – CrossFit We will be having open gym 9-11. Come work on skills or do the optional WoD below. Coaches Ben and Katy will be […]
11/26/2014

Turkey Day Wod

Main – CrossFit Class time 7:30 AM Might wanna bring long socks
11/25/2014

11/26/2014

Main – CrossFit There will be a class 730-830 on Thanksgiving Day. Black Friday we will have open gym 9-11 with a WoD at 9 for […]
11/24/2014

11/25/2014

Main – CrossFit There will be a class 730-830 on Thanksgiving Day. Black Friday we will have open gym 9-11 with a WoD at 9 for […]