Category: Sport

* New Classes starting June 6th HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 10 reps on one leg before switching. 3) AQAP 10-8-6-4-2 Hang Power Cleans 135/95 4-8-12-16-20 Wall Balls 20/14 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Overhead Therapy Squats: 50 for time These should be done slow, and should have you trembling. This should take approximately…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. Wear a weight vest if you want some extra fun. Partition the 100-200-300 however you like, the typical break up is 20 rounds of “Cindy.” Have fun, be thankful for what you have physically and mentally. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* There is no CrossFit Kids Class Today ** Memorial Day, Monday the 30th there will be 1 class at 9:00 AM *** New Classes starting June 6th HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Knees-to-armpits 10 Power Snatch 95/65 Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Handstands: 10 minute Practice Work on any facet of a Handstand Push-up/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) 2 T+G Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start at around 60% of your 1RM Snatch. Build as heavy as deemed fit. 2) Hang Snatch High-Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher. 3) 9 minute AMRAP: 6 Chest-to-bar Pull-ups 9 Deadlifts 155/105 12 Box Jump Overs 24/20 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE 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 if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of…