Please email us and we'll promptly get back to you.

Thursday, February 15

Deadlift 5-5-5-5-5 @85% * Not a max out. It should feel like work, but you could do more, perfect form s.s 3 x max plank 12 EMOM 10 Hang Power Snatch 6 OHS overhead hold

By: | Uncategorized| Tags: | Comments: 0

Friday, February 16

Bench Press 5-5-5-5-5 @ 85% ish *Not a max out.  Should feel like work, but not desperately hard, perfect form. 6 AMRAP 3 Slam Ball 3 Russian Swings 6 Slam Ball 6 Russian Swings etc……  

By: | Uncategorized| Tags: | Comments: 0

Saturday, February 17

CrossFit Open 18.0 21-15-9 Dumbbell Snatch Burpee over the dumbbell Do it in heats and judge each other.  It’s practice, for judging in the open. No-rep each other, cheer each other on.

By: | Uncategorized| Tags: | Comments: 0

Sunday, February 18

50-ft. dumbbell overhead walking lunge 50 double-unders 25 wall-ball shots 1 rope climb, 25 wall-ball shots 50 double-unders 50 -ft. dumbbell overhead walking lunge 1 rope climb

By: | Uncategorized| Tags: | Comments: 0

Monday, February 5

Back Squats (97%) – pause 3-3-3 ss. 6 Toes-2-Bar Run Cindy Run 400M Run 7 rounds of – 5 Pull Ups – 10 Push Ups -15 Squats 400 M Run

By: | Uncategorized| Tags: | Comments: 0

Tuesday, February 6

Strict Press (97%) 3-3-3 ss. Max Hang L Sit x 3 3 AMRAP 20 DU 6 box jumps – rest 1 minute – 3 AMRAP 5 Wall Ball 5 V Ups – rest 1 minute – 3 AMRAP 20 DU […]

By: | Uncategorized| Tags: | Comments: 0

Wednesday, February 7

Snatch (97%) 3-3-3 ss 6   bar roll outs Grisablle (sort of) 10 Snatch 10 Clean & Jerk 10 Snatch 10 Clean & Jerk 10 Snatch 10 Clean & Jerk 10 minute time cap, so scale appropriately!

By: | Uncategorized| Tags: | Comments: 0

Thursday, February 8

Deadlift (97%) 3-3-3 s.s 3 x max plank taps 12  EMOM :40 Slam ball / hold rest of min 15 burpees

By: | Uncategorized| Tags: | Comments: 0

Friday, February 9

Bench Press 3-3-3 ss 10 Windshield Wipers 15 min row for meters

By: | Uncategorized| Tags: | Comments: 0

Saturday, February 10

30 Min AMRAP Run 400 5 Toes-To-Bar 15 Swings 20 V-Ups

By: | Uncategorized| Tags: | Comments: 0