Month: August 2019

Lifting: Find a heavy complex of : Power Clean + Hang Squat Clean + Squat Clean WOD: “Squeaky Clean” 3 rounds for […]

Back Squat 5×5 at 60% 1RM Rest as needed between sets. Finisher: 20 Down To 1 Cals Airdyne 40 Down To 2 […]

Monday CSA will be on a holiday schedule. There will only be an 11 am CrossFit class- all other CrossFit classes are […]

Lifting: 5RM Strict press WOD: “Heavy Metal” Complete as many rounds as possible in 12 mins of: 10 Strict Press, 95/65 lbs […]

“Halftime” Workout Definition 30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into… 10-20-30: Burpees Calorie Row GENERAL Going from all weight to […]

Bench Press 5×5 at 55% 1RM Strict Press 5×5, using same weight per set *Add 2-5 # to your strict press from […]

“Cement Truck” Every 5 mins for 25 mins do: Run, 400 m 12/9 Assault Bike Calories 15 Toes-to-bars GENERAL “Cement Truck” is […]

Lifting: 10RM Thruster WOD: “Sucker Punch” 21-18-15-12-9 reps, for time of: Kettlebell Swing, 53/35 lbs Thruster, 75/55 lbs GENERAL Starting off this […]

Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. Add-5# from last week Finisher: 5 sets […]

For time: 40 Air Squats Run, 400 m 40 Kettlebell Swings Run, 400 m 40 Burpees Run, 400 m 40 AbMat Sit-ups […]