Monday 10/19/15

Part 1: 20mins A) Back Squat 10-10-10-10 *Increase weight ea set B) Reverse Hyper 3 x 10 *Same Weight Across *Sub: weighted hip ext Part 2: For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Jerks, 95/65 20 OHS, 95/65 20 Front Squats, 95/65 Every...

Friday 10/16/15

Saturday October 17th we will be closed since we are hosting a CrossFit Movement & Mobility Certification class. We will still be having a WOD on Saturday morning at 9am, RAIN or SHINE! Coach Tyler will be running a WOD at the park on the corner of Lake Highland...

Thursday 10/15/15

Part 1: 20 mins Press 5-5-5-5-5 Rest 2mins Part 2: In 8 minutes 20 Shoulder to Overhead (135/95) Then AMRAP 15 Double Unders 7 Toes to Bar Cash Out: 3 Rounds Not for Time: 20 Weighted Sit ups 20 Weighted Hip...

Wednesday 10/14/15

Part 1: 20 mins Front Squat 6 x 2 @ 80% of 1RM Same weight across Part 2: Alternating EMOM x 20 mins Even: Cal Row Odd: Burpees Add your smallest set of calories with your smallest set of burpees for total...

Tuesday 10/13/15

We will have proper in class warm up and cool down for class. Get some! WOD: EMOM x 24 mins Min 1: 2 Clean & Jerks (AHAP) Min 2: 100ft KB Farmers Carry (32/24kg) Min 3: 8 Deadlifts (w. Weight from C&J)