Workout of the Day

Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 6 min

2 Position Snatch (1 Floor, 1 Hang@knees)

70-80%

Snatch Balance (3×2@70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Min

7 Power Cleans (115/75)

7 Wallballs (20/14)

7 Bar facing Burpees

7 Wallballs (20/14)

Optional Accessory Work

Back Squat (5×5 @ 81%)

01/04/2015

1/5/15

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 min 2 Position Snatch (1 Floor, 1 Hang@knees) 70-80% Snatch Balance (3×2@70-80%) Metcon Metcon (AMRAP – Rounds and […]
01/02/2015

1/3/15

Main – CrossFit Metcon Metcon (Time) With a partner (same sex prefered), complete for time: 100 Hang Power Snatches (95/65) 30 Bar facing Burpees 100 Shoulder […]
01/01/2015

1/2/15

Main – CrossFit Class times will be 5:15, 6:15, and 12:00. There will be no evening classes. Take some time today to update your goals on […]
12/30/2014

12/31/2014

Main – CrossFit Weightlifting Front Squat (6×2-3@67%) Metcon Metcon (Time) 6 Rounds for time 9 Deadlifts 6 HSPU 3 OHS RX= 135/95, RX+ = 185/135 Optional […]