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Month: March 2017


(Photo Credit – Chris Leh) Focus of Today’s Foundations: Overhead Squats Kipping Toes-To-Bar


(Photo Credit – Chris Leh) Today’s Schedule: The Open is over, so we’re back to our regular Friday schedule: 6AM 12PM 5:30PM 6:30PM Strength: A. Split Squat (1 sec pause at the bottom of each rep): 4×8 each leg B. RDL @ 40×0 Tempo: 4×5 Conditioning (Practice): 12 min AMRAP: 10 Push Ups (choose the …
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(Photo Credit – Chris Leh) Focus of Today’s Foundations: Snatch Push Ups Burpees Olympic Lifting: A. Snatch:50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3 B. Clean: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3 C. Jerk: 50%x3, 60%x3, 70%x3, 75%x3, (80%x1)x3 D. Snatch Pulls: 3×3@ 85%


(Photo Credit – Chris Leh) Save the Date: 4/15/17 CrossFit Bowling Night All 21+ are welcome to attend our end of the Open Bowling night. Timber Lanes 9PM – 12AM! Strength: Make Up Monday or Tuesday’s strength work or, Hang Snatch: 3RM, then -10% to -20% for 2×3 Conditioning (Practice): 8 min AMRAP: 12 Burpees …
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(Photo Credit – Chris Leh) Strength: A1. Weighted Chin Ups: 5RM, then -20# for 4×5 A2. Weighted Dips: 5RM, then -20# for 4×5 Conditioning (Test): 3 Rounds: 10 Strict Press (70% 1RM) 600m Run, 30 cal Row, or 30 cal Bike (record your press weight and total time)  


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