11.28.17 TUESDAY

11.28.17 TUESDAY

CrossFit & BootCamp   METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Row for calories Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders Question of the Day Who is your all-time favorite sports...

11.27.17 MONDAY

CrossFit WEIGHTLIFTING 1: Power Snatch + OHS (4 X 2) 2: Sumo Deadlift (4 X 8) 3: Goblet Walking Lunges (3 X 8) 4: Farmer’s Carry (1 X 1) METCON 5 Rounds of: 60 Yard Sledpull Powerwalk Forward. Question of the Day Which celebrity would be a good presidential...

11.25.17 SATURDAY

CrossFit METCON AMRAP 30 with a partner: 100 Wallballs (20, 14) 80 Abmat Sit-ups 60 Burpees 40 Alt. DB Snatch (50, 30) 20 DB Front Squats (50, 30) Question of the Day Any weekend...
11.24.17 FRIDAY

11.24.17 FRIDAY

CrossFit & BootCamp METCON 4 Rounds of, 60s Max Reps: 60s Row for Calories 60s Mountain Climbers (2 = 1 rep) 60s Russian KBS (70, 53) 60s Double Unders (Single unders divide by 3) 60s Hollow Rocks Question of the Day What are you thankful...
11.22.17 WEDNESDAY

11.22.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (Close Grip: 3RM) 1b: Banded Pull-Aparts: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. METCON Each for time: 3 RFT: 20 KBS (53, 35) 20 Burpees Rest 5:00 3 RFT: 20 SDHP (53, 35) 20 Box Jump w. Step Down...