oly lifting

CrossFit WOD – 170912

Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds   “Many of life’s failures are people who did not realize how close they were to… Read more »

CrossFit WOD – 170811

Heather showing us how to get those weights off of the floor. **Be sure to bring some long socks to work on your rope climbing skills.**   Strength 7×1 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat… Read more »

CrossFit WOD – 170807

Gracie getting in a well deserved nap. It’s hard work for her coming up with all these wods.   MetCon For Time 1000m Row 50 T2B 30 Power Snatches (135/95)** **Rx+: Squat Snatches   “If it’s not on your calendar,… Read more »

CrossFit WOD – 170720

Time to test that strength to see how much you can Clean & Jerk today.   Strength 1RM Clean & Jerk Then 3min Hardstyle Plank   “I may not be there yet, but I’m closer than I was yesterday.” –Jose… Read more »

CrossFit WOD- 170717

Start your week off right with some heavy lifting. It’s something your future self will be glad you did.   Strength 5X3 Power Jerk *From Rack, 3 min rest between **Score is weight Buy out 3min Total Hollow Bar Hang… Read more »

CrossFit WOD – 170712

Brittney making the snatch lift look easy.   Strength 1RM Snatch Buy out 3min Total Hollow Body Bar Hang   “I have accepted fear as part of life- specifically the fear of change… I have gone ahead despite the pounding… Read more »

CrossFit WOD- 170710

Not quite the same kind of Clean…   “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dip *8min Cap   “Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been… Read more »

CrossFit WOD – 170706

Is he stretching or floor running? Please take note: Saturday’s (7.8.17)  Rowing and Running clinic is at noon. MetCon 3RFT 400m Run 9 PC (155/110) *14min cap **Rx+: 600m Run    “Strength does not come from physical capacity. It comes… Read more »

CrossFit WOD – 170630

Skip on in for some running today.   MetCon For Time 200m Run 20 Power Jerk (115/80) 200m Run 20 Pull-ups 200m Run 20 Hang Power Clean (115/80) 200m Run 20 Pull-ups *10 min Cap     “Find a group… Read more »

CrossFit WOD – 170628

Gracie showing Chris how to watch the front door.   Strength   E3MOM x 5 ME BW Floor Press ME Strict Pullups *Score = Total number of reps completed in both movements through all rounds