Intermediate 7 x 1 Push Jerk Less than 6 months experience 4 x 3 Push Jerk Focus on JUMPING the barbell up and PUSHING yourself underneath it. This is an EXPLOSIVE movement. Think speed/aggressive. Conditioning WOD AMRAP 8 min 5 Push Jerk 7 Kettlebell swings 9 Box Jumps  

Warm up and mobilize Find a 1 rep max on the press. This value will be used for the Wendler Cycle beginning next week. *Those who are new to the press will not find a 1 rep max.  Your focus will be on repetition of proper mechanics on the movement.  Your barbell will be loaded […]

Attention all members – Late arrivals to class are becoming a BIG problem.  PLEASE be respectful of your trainer’s time and that of your fellow members.  BE ON TIME FOR CLASS.  We must adhere to a strict schedule.  Classes must BEGIN and END on time.   3 Cycles AMRAP 4 min 3 Front Squats  135/95 […]

Warm up and MOBILIZE Find a 1 rep max on your deadlift This value will be used for the next Wendler Cycle.  We will also focus on the strict press along with the deadlift.  Strict press 1 rep max values will be found on Wednesday. *Those who are new to the deadlift will not find […]

CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 […]

Make up a missed WOD The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s go out with a bang!

21-18-15-12-9-6-3 Box jumps 30/24 Kettlebell Swings 1.5/1 Compare to 10/18/11 The final CrossFit Open WOD 12.5 will be programmed this coming Saturday.  Same set up as the previous 2 Saturdays.  We will open up at 8:30 and begin the first heat at 9am sharp.  We can accommodate quite a few people with this WOD.  Let’s […]

Skill work 6 x 1 of the following sequence High hang snatch-hang snatch-full snatch WOD AMRAP 10 min 7 Power snatches 95/65 200m Run REMINDER- Wednesday evening classes back to the normal schedule 5:30 & 6:30PM  

Test out day – OHS Find your new 1 rep max on OHS Warm up and mobilize!  Check out the vid below on proper mobilization for the Overhead Squat. Reminder – Wednesday evening classes are back to the normal schedule starting this Wednesday-  5:30 and 6:30PM  

500m Row 21-15-9 Push press Pull ups 500m Row CrossFit Open WOD 12.3 taxed our upper bodies while Open WOD 12.4 wrecked our legs.  We should be testing out on OHS today but I’m fairly certain most of you would cringe at the very thought of getting the crease of your hip below your knee. […]