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02/15/2019

Strength: PR DAY 4 Bench Press 3-3-3-1-1 WOD: GI Jane Scaling options will be on the board....

02/14/2019

CROSSFIT TOTAL Combined max lifts of: Back Squat Press Deadlift...

02/13/2019

Strength: PR DAY 3 Squat Clean 3-3-3-1-1 WOD: Baseline 500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Scaled options will be posted on the board....

02/12/2019

Strength PR DAY 2 Push Press  3-3-3-1-1 WOD: Isabel 30 Reps for time: Snatch 135/95 Scaling options will be provided on the board....

02/11/2019

Strength: PR DAY 1 Front Squats 3-3-3-1-1 WOD: ANNIE 50-40-30-20-10 DU Sit-ups Scaled options will be posted on the board....

02/08/2019

Skill: 20 mins to work on muscle up progressions using bands, box, bar, and rings. 25 EMOM Ski   10/8 Cal Bike  10/8 Cal Row 10/8 Cal Rest HSPU 5/3  ...

02/07/2019

Strength: Bench Press Work up to heavy 3 Rep WOD: Squat Ladder with 45lb/35lb Bar 1 rep 1st min, 2 rep 2nd min, etc R1-R10 OHS R11-20 FS R21+ BS Scaling potions will be provided on board....

02/06/2019

Strength: Deadlifts 4 Set of 2 Reps @ 90% only two attempts each set, if you fail do not repeat the rep. WOD: 2 RFT 6 Clusters 125/105 9 Burpee on to a plate 12 KB 70/53 NOT Russian this week Scaled options will be posted on the board....

02/05/2019

Strength Push Press 4 Set of 2Reps 90% if you fail a rep do not repeat it. Only two attempts per set. WOD: 4 min AMRAP 5 Pull-ups 10 Sit-ups 2 min rest 4 Min AMRAP 5 Pull-ups 10 Sit-ups 15 Air Squat Scaling options will be provided on the board....

02/04/2019

Strength: Back Squats 4 set of 2 reps at 90% only two attemps each set if you fail a rep do not attempt again. WOD 4 RFT  25 Hang Cleans 115/95 25 WalBalls 24/20 Scaled options will be posted on the board....