Monday Madness

Monday November 9th  1. Split Jerk 3 Reps out of the rack. SUPERSET with; 5 Weighted Chin-Ups (underhand grip) 2. Metcon 18min. AMRAP of: 6 Push Press 115/75lbs. 7 Burpee Pull-ups 10 American KB Swings 70/53 200m Run *200m run can also be a 15/12 Cal Assault Bike at...

Happy birthday!

Happy Birthday to coach Mo!!!! A decade of CrossFit, since then double wide! We hope you have an amazing day tomorrow!! Also, happy birthday to Jeff and Jim’s mom, Mickie!! These 2 share a special day :). Flood the feed! Help me wish them the best. Friday November 6th...

Simple tasks…

Hi All, I know we’ve had to alter our norm, with pandemic restrictions, but some things are easy to maintain.  When we stack the plates, let’s use the PVC pipes to keep the bumper plates in order.  Most are color coated to determine their weight, also. There are often...

Ready for more?

Wednesday November 4th 30 SDHP (95/65#) 400m Run 30 Push Press 400m run 30 Front Squats 400m Run 30 Hand release push ups 400m run 30 Pull Ups 400m Run 30 Thrusters 400m Run 30 Lateral Burpee’s over the bar time cap:35...

Day 2… :)

Tuesday November 3rd  5 Rounds 1. One min max reps bench press (135/75)      *RX+ (185/100) immediately into: 1 min max cals on the rower 2 mins Rest 2. Two RFT 50 Russian Kettlebell Swings (53/35).    *RX+ (70/53) 50 Sit UPS (Feet anchored on KB) 100 Double Unders...