Workout of the Day

A New Frontier, and Bud Going Away Party Reminder

A New Frontier, and Bud Going Away Party Reminder

Max Out time is done! We are all now fresh with new PRs, or ripe with old ones we want to smash the next time around. Whatever it be we now know where we stand and what we need to work on. Now it’s time to put in the work!   CELEBRATE BUD THIS FRIDAY

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The Last of the Maxes

The Last of the Maxes

WEDNESDAY BootCamp Conditioning: 10 Rounds for Time 1 Bear Complex 75/55 (Power Clean + Front Squat + Jerk + Back Squat + Jerk) 2 Turkish Getup (1/1) 30 Double Unders 4 Ground to OH with plate 45/35 5 Handstand Push-ups OR 10 Push-Up OR 10s Handstand Hold from Wall Climb 6 Jumping Lunges (3/3) 7

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What’s in an EMOM?

What’s in an EMOM?

July 4th Weekend Schedule for BOTH locations Regular Schedule through Sunday 7/2 CLOSED Monday, Tuesday, and Wednesday AM. BOTH LOCATIONS RE-OPEN FOR 12PM WEDNESDAY   When you see a workout like today’s EMOM it can mean a couple different things. First and foremost, what EMOM means is “Every Minute on the Minute”. So whatever it is

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Friday Night is for Bud

Friday Night is for Bud

It is bitter sweet that I announce we are saying good bye to Coach Bud. I can’t say I didn’t see this coming, as with his graduation and amazing coach/person he is just having so many opportunities, but it doesn’t make it any easier. He is a great coach and even better kid, and even

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Sunday

Sunday

SUNDAY CrossFit Strength : Clean/Bench EMOM 16m Odd: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Power Clean and Jerk Even: 3 Bench Press   Both are max weight able, increase throughout like any strength session   WOD : 13m AMRAP 75′ Bear Crawl 75′ OH Walk with KB 53/35 (R) 75′

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Weekend

Weekend

SATURDAY BootCamp 1. “The Grind” 7 Rounds 7 Handstand Push-Ups/Ring Dips/Push-Ups 7 Thrusters 95/65 7 Knees to Elbow 14 KB Sumo Deadlift High Pull 53/35 7 Box Jumps 24/20 14 KB Swings 7 Burpee + Jumping Pull-Ups CrossFit Strength : Overhead Squat 5-5-5-5-5   WOD : For Time 50 Burpees 200 Double Unders 50 Burpees EMOM

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Friday

Friday

FRIDAY BootCamp 1. Core Work 2. “Jackie”   CrossFit Strength : Front Squat Find a 1 rep max WOD : “Jackie” Row 1000m 50 Thrusters 45/35 30 Pull-Ups S: Jumping pull-ups L1: Scaled Pull-Ups 15 Minute Time Cap   The Program 1. Strength and WOD 2. Snatch 3×2 Power Snatch 3×2 Squat Snatch then EMOM

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