Monday 2.19.2018

CrossFit Workout of the Day **NO CHILDCARE AT 9:30AM** We apologize for any inconvenience 1. 6 sets of: Deadlift x 3 reps @ 75% of 1RM *Let the barbell come to a dead stop before each pull 2. For Time: 21 – 15 – 9 Clean and Jerk (135/95) Handstand Push-up...

Friday 2.16.2018

CrossFit Workout of the Day 1. Build to today’s heavy… 3-Position Snatch (2″ off floor, mid-patella, hang) 2. For Time: 50 Burpee Pull-ups Rest 3 minutes, then… For Time: 50 Burpee Box Jump Overs (24/20) 2. Mobility: Standing Straddle, Archer...

Thursday 2.15.2018

CrossFit Workout of the Day 1. 5 sets of: Strict Press x 3 reps *Between sets 30 UB Double-Unders or 60 seconds of DU practice 2. 5 Rounds: 3 minute AMRAP: Row 500m Max Toes-to-Bar Rest 3 minutes 3. Mobility: Seated Forward Fold, Lizard Pose, Pigeon...

Wednesday 2.14.2018

CrossFit Workout of the Day Happy Valentine’s Day!! 1. Spend 10-15 minutes working on a skill of your choice 2. In teams of two, 20 minute AMRAP: 100 Partner Wall Balls (20/14) 50 HSPU (partner holds Handstand) 100 Box Jumps (partner hangs from bar) 50 Alt. DB...

Tuesday 2.13.2018

CrossFit Workout of the Day 1. Build to today’s heavy… 3-Position Clean (2″ off floor, mid-patella, hang) 2. 15 minute AMRAP: 50 Double-Unders 4 Squat Cleans (205/145) 1 Round of “Mary” 15 Pull-ups 10 Alt. Pistols 5 HSPU 3. Mobility:...

Monday 2.12.2018

CrossFit Workout of the Day 1. 5 sets of: Front Squat x 5 reps @ 31X1 Rest 2-3 minutes between sets 2. Every 2 minutes, for 12 minutes: 6 Bar Facing Burpees 9 Hang Power Snatch (115/75) 12 Box Jumps (24/20) 3. Mobility: Standing Straddle, Lizard Pose, Half Front...