Category: Sport

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Hang Power Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for all 10 sets. No dropping the bar between reps. Build as heavy as deemed fit. 2) Hang Power Clean: 3 Reps Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for all 10 sets. No dropping the bar between reps. Build as heavy as deemed fit. 3) 10 minute AMRAP: 5 Chest-to-bar Pull-ups 20 Wall Balls…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Every 3:00 x 6 sets: 3 Front Squats + 4 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 7 reps. The transition between Front and Back Squat should be as quick as possible, hands should not leave the bar, the transition should be no more than 5 seconds. Build as heavy as deemed fit. 2) 21-18-15-12-9-6-3 – AQAP: Power Cleans…

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 4 rounds AQAP: 10 Alternating Dumbbell Snatch 70/50 20 Toes-to-bar 30 Burpees 40 Wall Balls 20/14 Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning, not speed. Switch between under and overhand every 10 reps. 3) Handstands: 10 minute Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Back Rack Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. 2) Good Morning: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. 3) 3 rounds AQAP: 3 Squat Snatch 95/65 6 Hang Power Snatch 95/65…

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds…