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We strive to help members achieve their fitness and life goals through functional movement.
Body Armor - 3 RNFT
100m KB Carry (50m one arm in the front rack position then switch)
10 Bird dogs ea side
50 ft Handstand walk (:30 practice, wall hold or plank hold)
WOD - 2RFT
800m Run
3 Rounds -
12 Box Jump Overs (24/20)
4 Wall walks
Strength - OTM x 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - 5 RFT
12 Deadlifts (135/95)
6 Hang Power Cleans
200m Run
Big shout out and congratulations to Paul and Nick for completing the Smith Point triathlon this past Sunday! Super proud !!
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD - Every 2:00 x 8 Sets
Sets 1-4 =
20 Strict Press (45/35)
Max Strict Pull ups
Sets 5-8 =
20 Front Rack Reverse Lunge (45/35)
Max Sit ups
August is here already!! Remember to stay as hydrated as you can during these mid-summer sweaty days.
What an amazing weekend for the CrossFit Games ! If you missed the action you can rewatch all the events on the CF Games YouTube channel. It’s definitely worth checking out.
Strength - Every 2:00
5-5-3-3-2-2 Front Squats
Build based off feel
Begin ~60-65% of 1RM
WOD - 5:00 AMRAP + 2:00 Rest x 3 RDS
500/400m Row
25 Burpees
Max Front Squats (115/85)
Today kicks off the first day of the CrossFit Games ! If you have time and want to tune in head over to games.crossfit.com to check out the full schedule and streaming info.
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squat
@ 80-85% of 1 RM
Part 2 - OTM x 12 mins
Sets 1-6 = 2 Power Cleans
Sets 7-12 = 1 Power Clean