Category: Sport

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 30 Kettlebell Swings 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 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. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) AQAP: 2 rounds of “Cindy” 15 Clean and Jerks 115/75 2 rounds…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: Option A – 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. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3-5 Stink Bug Negatives OR 3-5 Handstand Push-up Lowers Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing Stink bugs to get you back to the top position and repeat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 10 Dumbbell Floor Press Load as heavy as possible. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk 15…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 1 Hang Snatch + 2 Snatch Push Press Start around 60% of your 1RM. Build as heavy as deemed fit. If you’re not comfortable lowering the bar behind the neck than perform 2 Overhead Squats. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count….