Flashback to Robin Hood showing up at our Holiday Party! MetCon 4 RFT 5ea Side Barbell Bulgarian Split Squats (135/95) 10 Strict C2B Pullups 10 V-Ups Optional Buy Out “Strict Gymnastics” Single leg strength is up there with… Read more »
Nice job with the fruits of your hard work, Evan! BB 3×10 Strict Pullups 3×10 Barbell Military Press MetCon 7min AMRAP 20 Russian Swings (24/16) 20 Ab Mat Situps Upper body session followed by some hip SWINGS!
Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks… For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »
Some work with a couple of AMRAPs… MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30) Let’s have a double… Read more »
Channel that inner weightlifter, Jenn! Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics. Your takeaway for the day… Read more »
Do you miss the warm weather? Your last chance to try Iron Hero CrossFit for free is tomorrow (Monday, 2/8) all day. This is because of the snow day we had on Tuesday of last week. You’re not… Read more »
Booty Gainz and Suns out guns out!
Testing Group 2
Lower Body Pull (15min)
Upper Body Push (15min)
*Paired up to help count and judge
Use W1D3 Retest Slide