Category Archives: CrossFit

Warm up: Kang squat, back extensions, sit ups 1 . Back squat: 5 x 5 @ 75% 2 . 3 Rounds For Time: 12 Overhead Squats 12 Burpee Pull ups

We will be focusing our strength work on Back squat, Front squat, Push Press and Power cleans for the next Month and a half Summer 2022 Strength cycle: Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)Continue reading “Summer Strength 2022”

Warm up: bottom of squat hold, handstand hold 1 . For 5 Sets: 5 Front Squats Handstand Walk 2 . For Time: 100 empty bar power snatches

Warm up: empty bar clean and jerk work As Many Rounds as Possible in 30 Minutes: 1 Rope Climb 2 Clean and jerks 3 Seated Box Jumps 4 Bench Sit ups

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 30th”

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: glute ham raise, sit ups, good mornings 1 . 9, 7, 5, 3, 1 Deadlift (increase weight as you go) 1 set of toes to bar after each set 2 . For Time: 400, 300, 200, 100 Meter Row 40,Continue reading “WOD Thursday May 26th”

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: empty bar snatch stuff Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: pull ups or muscle ups 3rd Minute: 1 Snatch 4th Minute: box jump overs