This coming Monday (5/27) the only class of the Day will be 10am.

And it’s the Murph!

We will have scaled and partner options so that you will all be able to crush it!

WOD: 05/23/19

“Venti”
Complete as many rounds as possible in 20 minutes of:
200m Run
20 Kettlebell Sumo Deadlift High Pull
200m Run
20 Kettlebell Swings

*with a 70/53-lb. KB

WOD: 05/22/19

EMOTM for 30 minutes:
1: Back Squat, 3 reps
2: Max Effort Plank
3: Rest

WOD: 05/21/19

Deficit Deadlift 3-3-3-3-3 reps

“The Mule”
21-15-9 reps for time of:
Deadlift, 245/165-lbs.
Burpee Pull-up

Today’s Workout was an Event at this Weekends Rogue Invitational CrossFit Sanctioned Event.

Check out this Stream from Sunday where Teams, Women, and Men take on this Workout!

WOD: 05/20/19

Push Jerk 5-3-3-1-1-1 reps

12 minute AMRAP of:
6 Handstand Push-ups
9 Toes to Bar
12 Box Jump Overs, 24”/20”

Next Monday, 5/27 at 10am will be the Murph!

WOD: 05/19/19

Almost Murph

For time:
Run 1000m
5 rounds of Cindy
Run 800m
4 rounds of Cindy
Run 600m
3 rounds of Cindy
Run 400m

Come to the Gym and help out with the Clean-up instead!

Equipment will be provided just make sure that you are wearing appropriate clothes to work!

NO SATURDAY CLASS, 5/18

PLEASE COME BY AND HELP US CLEAN UP BEHIND THE GYM!

WOD: 05/17/19

Hang Power Clean 1-1-1-1-1 reps

For Max Reps:
3:00 Muscle-ups
3:00 Alternating Pistols
3:00 Hang Power Cleans 185/135-lbs.

This Video shows a few good scales for pistols, but there are plenty more!

Your coach will give you a variety of options so that we can help progress you towards that one legged squat!

WOD: 05/16/19

5 minute AMRAP of:
10 Dumbbell Snatches, 50/35-lbs.
10 Push-ups

Rest 5 minutes.

5 minute AMRAP of:
10 Dumbbell Squats, 50/35-lbs.
50 Double-unders

Rest 5 minutes.

5 minute AMRAP of:
10 Dumbbell Hang Clean and Jerks, 50/35-lbs.
15 Sit-ups

No Saturday Class, 5/18

Please come by and help us clean up behind the gym!

Don’t forget about New Member Thursdays.

If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, tell them that they can come to any Thursday class for FREE!

5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.

The more the merrier!!!!!

WOD: 05/15/19

4 rounds Each for time of:
Row 20 Calories
15 Toes to Bar
10 Deadlifts, 255/165-lbs.

WOD: 05/14/19

18 minute AMRAP of:
15 Burpees over the Bar
12 Shoulder to Overhead, 135/95-lbs.
3 Rope Climbs

Today we are Climbing, and we are climbing a LOT, and under fatigue. So we want to be climbing efficiently!

I have provided a few videos that go over a different rope climbing techniques and tips, check them out, and then listen closely to your coach in class today as they teach your their recommended technique and how to be as efficient and safe with it as you can!