Monday 190304
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Table Top, Back Bend, Handstand Circle Walk-3 RoundsSkin the Cat PracticeBetween sets Active Pigeon or Single Leg Good Morning“Jackie”Row 1000mThruster 45#/35# 50xPull-ups 30x

Friday 190301
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Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 … Read More

Thursday 190228
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We will be gathering together to do the Open workout on Friday at 5pm.  The workout of the day will be the open workout as well but if you need judging and not attending the event you will need to … Read More

Wednesday 190227
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We are aiming to gather together on Friday at 5pm to do the Open workout.  Let us know who is interested.  Push Press 7×1L-Sit 5sSupport Hold with turnout 10sArch Body 15sBack Squat Sit 95#/65# 20s20 minute AMRAP

Tuesday 190226
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With the success of doing the Open last Friday, we are surveying interest in the same setup but starting at 5pm.  Let us know.Knuckle Hang Front Body LineWall Facing Handstand HOldWork 30s/Rest 30s3 RoundsHandstand Practice“Full Isabel”Squat Snatch 135#/95# 30x

Monday 190225
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Great job everyone that did the first Open workout.  Make sure you Open scores are in by Monday 8pm.  Don’t wait until the last minute, the server tends to get overloaded.  Going forward I’ve tried to formulate the best plan … Read More

Friday 190222
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Lateral Cross Step-ups 10x(10s), Walking Lunge with plate overhead 10x(10s), Wall Squat 10x(10s)-3 RoundsCrossFit Open 19.1Wallball 19xRow for calories 1915 minute AMRAP

Thursday 190221
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If you are registered for the CrossFit Open and not attending the Friday night event at 6pm you will be responsible for lining up a judge to record your score.  You cannot rely on a coach leading a class to … Read More

Wednesday 190220
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Low Hang Clean 5×3Tempo Deadlift (X150-Explode up, one second at the top, five seconds down, tap the floor) 3-5×3Tally up 5 minutes of Hollow Body HoldJefferson Curl 3×10(10s)Arch Back 3×10(10s)