News

Week of Aug 5, 2019

Week of Aug 5th, 2019 Monday: 9am class onlyWOD: “Abbate” - last tested 05/06/2017For Time:Run 1 mile21 Clean and Jerks, 155#Run 800 meters21 Clean and Jerks, 155#Run 1 Mile Tuesday: Strength: Front Squats 3 sets - 4 reps with a 3 second pause at the bottom, increase weight with every set. WOD: 12 Rounds45 Seconds row or bike…
Read more

Week of July 29

Week 5 of 5 of Strength SetMonday: Strength: Strict Press 8-6-4-2WOD: 5 min time cap:10 Squat Cleans (95/65)10 Squat Cleans (115/75)10 Squat Cleans (135/95)10 Squat Cleans (155/115)Rest 3 min3 Rounds10 Push Press (115/75)10 OTB Burpees Tuesday: Strength: Back Squat - 8-6-4-2WOD: EMOM 16min 1 - 3 Clean & Jerk AHAP min 2 - RX+ 20/15 cals , RX 18/12…
Read more

Week of July 11

Week of July 22, 2019 - Week 4 of 5 of Strength SetMonday: Strength: Strict Press 8-6-4-2WOD: AMRAP 162 Rope Climbs (RX+), 1 Rope Climb (RX)6 Hang Squat Cleans (115/80) (RX+ 135/95)18/12 Cals AAB or RowerFitness:6 Pull-ups6 Hang Squat Cleans (115/80) (RX+ 135/95)18/12 Cals AAB or RowerTuesday: Strength: Back Squat - 8-6-4-2WOD:For Time:1 Mile Run50 DB Snatches (50/35)400 Meter Medball Run…
Read more

Week of July 15, 2019

Week of July 15, 2019 - Week 3 of 5 of Strength SetMonday: Strength: Strict Press 8-6-4-2WOD: 6 Rounds1 Rope Climb (RX+) - 6 Pull-ups (RX)12 SA DB Hang Clean & Jerk (50/35)18/15 Cal RowFitness:6 Jumping Pull-ups 12 SA DB Hang Clean & Jerk (30/15)15/12 Cal RowTuesday: Strength: Back Squat - 8-6-4-2WOD: CrossFit.com 07/12/19Run 400 meters15 deadlifts (205/135)21 pull-upsWednesday: Strength:…
Read more

Week of April 29, 2019

Our rowing challenge is over on Tuesday Friends!! Get after it! New strength set - Week 1 of 4 Monday: Strength: Bench - 10-8-6-4-2 WOD: AMRAP 15 6 Front Rack Lunge (95/65) 9 OTB Burpees 12 Push Press (95/65) Fitness: 6 Front Rack Lunge (65/45) 9 OTB Burpees 12 Push Press (65/45) Tuesday: Strength: Front…
Read more

Week of March 25, 2019

Week of Mar 25, 2019Strength Set Week 4 of 4Monday: Strength: Bench Press 3x10WOD: 3 Rounds 21 Deadlifts (135/95RX+) (115/80 RX)7 Overhead Squats*One Bar, no rackFitness:21 Deadlifts (80/55)7 Front Squats Tuesday: Strength: OHS or Front Squat 8-6-4-2WOD: AMRAP 12min6 TTB12 DB Alt. Snatch (50/35)18 OH Alt. Lunges (50/35)Fitness:6 Hanging Knee Raises12 DB Alt. Snatch (30/20)18 Front Rack Alt. Lunges…
Read more

Week of March 4, 2019

Week of Mar 4, 2019Strength Set Week 1 of 4Monday: Strength: Bench Press 3x10WOD: 5 Rounds7 Man Makers (40/25)10 Box Jumps (24/20”)Fitness:7 Man Makers (30/20)10 Step -ups (20”) Tuesday: Strength: OHS or Front Squat 8-6-4-2WOD: EMOM 20min 1 - 18/14 cal rowmin 2 - 3 Clean & Jerks (135/95) RX+(155/105) Wednesday: Strength: Deadlift 3 sets at 60% 1RM…
Read more

Week of Feb 25, 2019

Week of Feb 25, 2019Strength Set Week 4 of 4Monday: Strength: Bench Press 5x3WOD: 4 Rounds:21 Deadlifts (135/95)15 Box Jump Overs (24/20")9 Push Jerks (135/95)Fitness:4 Rounds:21 Deadlifts (95/65)15 Box Jump Overs (24/20)9 Push Jerks (95/65) Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 15:5 Power Snatches (115/80)10 Overhead Squats (115/80)15 Hang Power Cleans (115/80)50 Double UndersFitness:5…
Read more

Week of Feb 18, 2019

Monday: FAMILY DAY - 9AM ONLYWOD:  CrossFit Linchpin 02/01/20192 Rounds1 Mile Run(if its warm!) Row45 WBS (20/14)35 Pushups25 Deadlifts (185/135)15 K2E Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: 3 rounds5 Ring Muscle-ups (RX+), 5 C2B Pull-ups (RX)10 Squat Cleans (135/95)20 Box Jumps (24/20”)Fitness:5 Jumping Pull-ups10 Squat Cleans (95/65)20 Box Jumps or Steps (20”) Wednesday: Strength: Push Press…
Read more

Week of Feb 11, 2019

Strength Set Week 2 of 4Monday: Strength: Bench Press 5x3 - All five sets at the same weightWOD:  AMRAP 2030 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie RowFitness: 30 Front Squats (65/45)30 Box Jumps (24/20)30 Knee Raises30/21 Calorie Row Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 1215 Pull-ups21 Power Cleans (115/80)27 Double UndersFitness:15…
Read more