Lifting: Find a heavy complex of : Power Clean + Hang Squat Clean + Squat Clean WOD: “Squeaky Clean” 3 rounds for time of: Run, 400 m 7 Power Cleans, 115/85 lbs 7 Hang Squat Cleans, 115/85 lbs 7 Squat Cleans, 115/85 lbs GENERAL The clean is the big focus of this two part workout […]

Back Squat 5×5 at 60% 1RM Rest as needed between sets. Finisher: 20 Down To 1 Cals Airdyne 40 Down To 2 Walking Lunges *So the first round it 20 cals airdyne and 40 walking lunges. The second round is 19 cals airdyne and 38 walking lunges. Repeat until 1 cal airdyne and 2 walking […]

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

Lifting: 5RM Strict press WOD: “Heavy Metal” Complete as many rounds as possible in 12 mins of: 10 Strict Press, 95/65 lbs 25 Double Unders 10 Strict Pull-ups 25 Double Unders GENERAL Big focus on strict upper body movements in this two part workout We’ll start off the day by building to a heavy set […]

“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 no weight in this two-part workout You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower There is no […]

Bench Press 5×5 at 55% 1RM Strict Press 5×5, using same weight per set *Add 2-5 # to your strict press from last week Finisher: 20 down to 1 Even – push ups Odd- Bent over BB rows @ heavy!

“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 a beefed up version of a CompTrain Benchmark workout, “Cement Mixer” The goal with this interval work is to train large sets of toes to bar with an elevated heart rate Rounds begin […]

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 two part workout by building to a 10RM thruster from the floor In part 2, we’re throwing around some lighter weights in a high rep couplet workout (150 reps) KETTLEBELL SWINGS & THRUSTERS […]

Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. Add-5# from last week Finisher: 5 sets 10 D-ball or sandbag over shoulder 5 Turkish sit ups each side 10 heavy double kb deadlifts 20 toe taps over kettlebell (total)

For time: 40 Air Squats Run, 400 m 40 Kettlebell Swings Run, 400 m 40 Burpees Run, 400 m 40 AbMat Sit-ups Run, 400 m 40 Box Jumps Run, 400 m 40 Push-ups Run, 400 m 40 Alternating Reverse Goblet Lunges Run, 400 m