WEEK OF 01.22.18

MONDAY E90F9 3 Power Clean 5 Front Squat *Work Up to Challenging Wt. & Maintain Acoss AMRAP 10: Goblet Lunge 50 ft. 12 Burpee 8 Toes to Bar Rx+ 70/50 Rx 50/35 Fitness 35/25 Accessory 2-3 Sets IYT Raise x5 Each 30 Sec Hollow Hold Mobility: Banded Lizard 2 Min Each...

WEEK OF 01.15.18

MONDAY EMOM8 Min 1: 5 STO Min 2: 10 Burpee *Work Up to Challenging Wt. and Maintain for all Sets 9-15-21 Reps for time: Thruster Row for Calories RX: 95/63 Fitness: 75/53lb Core Accessory: Wt. Plank 3×30 Sec. Mobility: Pec + Shoulder Lax Ball Mash 90/90 Stretch...

WEEK OF 01.08.18

SCHEDULE UPDATE:  Saturday, January 13th: No CrossFit classes Sunday, January 14th: No CrossFit classes Polar Throwdown:  • Athletes show up at approximately 8am – details to follow • First workout starts at approximately 9am • Friends and Family are encouraged...

SUNDAY 1.7.18

Power Snatch 15 Min of Work: Choose 1: Heavy Single Light Hip/Hang/Floor Snatch Practice 3 Rounds for Time 5 Power Snatch  95/63 5  OHS 95/63 10/8 Cal Bike 1 Min Rest Mobility: Box T-Spine Stretch Seated...

SATURDAY 1.6.18

Partner Hero Wod “Gaza” Teams of 2 5 Rounds for Time: 35 KB Swing 53/35 30 Push-ups 25 Pull-ups 20 Box jumps 30/24 1000/900m Row 1 Work 1 Rest IF NOT DONE MONDAY 1.1 Monthly Anaerobic Power Test 30 Sec Assault BIke MAX EFFORT *Record Score for Reference Mobility:...