Month: March 2018

Saturday March 31st we are hosting the March Madness Power Lifting Meet. All CrossFit classes are cancelled.

For time: 15 Overhead Squats, 135/95 lbs 30 GHD Sit-ups 12 Overhead Squats, 135/95 lbs 24 GHD Sit-ups 9 Overhead Squats, 135/95 […]

Sumo Deadlift 8×3 at 65% 1RM Barbell Good Morning 5-5-5-5-5— at 60% 1RM superset x3 10 front rack step ups 20 back […]

Lifting Day: Deadlift 3-3-3-3, using heaviest weight per set Hang Power Clean 2-2-2-2, using heaviest weight per set Shoulder-to-overhead 1-1-1-1, using heaviest […]

Complete as many rounds as possible in 12 mins of: 6 Handstand Push-ups 8 Ring Dips 12 Kettlebell Swings, 70/53 lbs

Bench Press 8×3 at 65% 1RM Power Clean 8×2 at 65% 1RM Superset: 4x bent over db rows x10 each arm reverse […]

3 rounds for time of: Run, 400 m 40 Row Calories 40 Assault Bike Calories

Every 1 min for 20 mins, alternating between: 1 Bear Complex, 155/105 lbs 40 Double Unders

De- Load week this week We will be focusing on form and speed this week, then testing 3 rep maxes next week. […]