Category: Sport

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: Back Squat (5-3-3-2-2) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Double Kettlebell Front Rack Box Step-ups Use a box height that puts your knee and hip in line. Perform all reps on…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) 6 rounds AQAP: 400m Run 21 Shoulder-to-Overhead 95/65 12 Bar Facing Burpees Extra Work: 2) Bar Dips: 10 minute EMOTM Pick a rep scheme you can maintain for 10 sets. Add load/assistance as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Hi-Hang Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 7 minute Up Ladder: 5 Overhead Squats 95/65 1 Rope Climb Workout goes 5+1, 10+2, 15+3, and so on until 7 minutes is up. Extra Work: 3) Wide Grip Pronated Landmine Row: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 4) Suit-Case Farmers…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 5 Snap to Hollow + 10 Standing Banded Front Raise 1b) 7:00 – 14:00 – 7 minute EMOTM: 5-8 Knees-up/Toes-to-bar + 5-8 V-Ups Pick reps you can maintain unbroken for all 7 sets. 1c) 16:00 – 28:00 – 12 minute EMOTM: Odd – 5 Pause Bench Press + 20 Leg Lifts w/Hand on Dumbbells Even – 30 seconds Heavy Rope Single-under or Double-under Pick reps/efforts you can maintain for the 6 cycles. The leg lifts are a progression to start to develop and L-Sit…if you have a solid L-Sit feel free to sub that in as deemed fit. 1d) 28:00 – 40:00 – 6 sets Ski/Bike/Row/Run: 1:30 On :30 Off Work to hit the same calories/meters each…