The rower is waiting for you… WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM MetCon 2000m Row for Time Let’s get through hump day with a bit of a time trial on the rower
Who doesn’t like lifting some heavy weight? Slamming bars, perhaps? WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats It’s a great day to be lifting heavy and then relaxing!
Happy Veteran’s Day! Find a veteran. Thank them. Find someone who is currently serving. Thank them. Maybe it’s someone you know. Perhaps it’s not. Thank them, anyway. It is because of these people that we have the ability… Read more »
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
When you see intervals, you should see “go fast and then rest.” MetCon 4 Rounds of 2min Work and 2min Rest 12 Calorie Row ME Power Snatches (Pick Your Weight) *Like choose your own adventure but with power… Read more »
Let’s do a little bit of heavy work and move on to something fast… WL 5×2 Squat Snatch @ 85% of last week *2min rest between sets MetCon 21-15-9 For Time Calorie Row Burpees *8min… Read more »
Ever seen a prettier over head squat than Jason’s, I haven’t! WL 15 to 20 mins to find 5 RM Hang Squat Snatch Skill Handstands or Rope or Rings Because everyone loves to squat…..right?
Isn’t that right, guys? Picking up heavy things and throwing them back down again. WL 5 Sets 2 Power Snatch + 3 Overhead Squat *For weight *2min rest b/n sets MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »
In traditional CrossFit fashion: being prepared for the unknown and the unknowable. In this case, will it rain or will it not? Where will we be for Free Bootcamp? Make sure you keep an eye out for any updates [on… Read more »
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed