Monday 10/05

Upcoming event dates and a couple little schedule changes coming out super soon. Stay tuned! We’re also working on a fall apparel order too.

WOD - 10 RFT

• 1 Rope Climb

• 10 Wallballs (20/14)

• 15 Sit ups

• 250m Row

Friday 10/02

Today begins one more 4 week back squat cycle before our “CrossFit Total” day … aka Halloween!! Yes we will still be completing the total on Saturday 10/31, this will be scored as weight individually for your 1RM Squat, Deadlift, and Strict Press. Of course we will be working together and sharing equipment though as needed! You won’t want to miss it!

Strength Day

Part 1 - Every 2:30

• 6 × 6 Back Squat @ 65-70% of 1RM

Part 2 - OTM x 10 mins

• 1 Snatch (power or squat)

• Build based off feel

Thursday 10/01

WOD - Alt OTM x 6 Rounds

• Min 1 = 15/12 Cal Row

• Min 2 = :40 Plank Hold

• Min 3 = Max Burpees over your rower(score)

• Min 4 = 100m Sprint

• Min 5 = 1:00 Rest

Wednesday 09/30

Strength - Every 2:00 × 5 Sets

• 10-8-6-4-2 Strict Press

• Build based off feel

WOD - 3 RFT

• 15 Push Jerks (135/95)

• 30 Sit ups

• 400m Run

Tuesday 09/29

Strength - Every 2:00 x 6 Sets

• 1 Clean + 1 Hang Clean + 1 Front Squat

• Build based off feel

WOD - For Time

3 Rounds

• 8 Pull Ups

• 8 Front Squats (95/65)

• 24 DU

2 Rounds

• 8 C2B

• 8 Front Squats (135/95)

• 24 DU

1 Round

• 8 BMU

• 8 Front Squats (155/105)

• 24 DU