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Monday 3.12.2018

*Don’t forget to post your 18.3 scores by 8pm tonight! “FITNESS” A. Five sets of: Back Squat x 3-5 reps* Rest 60 seconds Single Arm KB/DB Row x 6 reps/side Rest 60 seconds *Goal is to establish today’s 5-RM Back Squat B. Against a 3-minute running clock, complete as many rounds and reps as possible […]

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Saturday 3.10.2018

“FITNESS” & “PERFORMANCE” In teams of two, with only one parner working at a time, complete as many rounds and reps as possible in 25 minutes of: 50 Wall Balls (20/14 lb) 50 Power Cleans (95/65 lb) 50 Burpees 50 Kettlebell Swings (24/16 kg) “COMPETITION” You can find today’s workout here: “ENDURANCE” 1 Minute Assault […]

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Friday 3.9.2018

**Reminder: No 5:30 or 6:30pm Classes; instead, join us for Friday Night Lights at 6pm! “FITNESS” & “PERFORMANCE” A. Take 10-12 minutes to work on Overhead Squat technique, and build to the weight you will be using for the workout Then… B. “CrossFit Open Workout 18.3” Scaled Version: 2 Rounds for time (14 minute time cap): […]

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Thursday 3.8.2018

“FITNESS” & “PERFORMANCE” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Bench Press x 5 reps @ 20X1 Station 2 – Dumbbell Walking Lunge x 20 steps @1010 Station 3 – Dual Kettlebell Front Rack Carry x 100-150 ft Station 4 – Strict Toes to Bar or Knees to Chest […]

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