Wednesday 6.26.19

Bigfoot 21-15-9 Overhead Squats (135/95#) 400 Meter Run Post times to comments WOD Guidance Find a weight on the overhead squats that you can complete your first set with no more than 2 breaks. Steady on the runs to start. Push at the end! Box Brief Thursday is Bring...

Coffee by Coach Kathleen

COFFEE When we think about coffee we often think about a slightly bitter, fragrant, warm dark beverage. Most of us enjoy coffee first thing in the morning, as a way to either ease-into or kick-start our day. From there we find coffee at the focal point to meetings, a...

Tuesday 6.25.19

Water Break AMRAP 4 27 Hang Power Cleans (95/65#) 27 Box Jump Overs (24/20″) 27/21 Calorie Row Rest 4 Minutes AMRAP 4 21 Hang Power Cleans (115/85#) 21 Box Jump Overs (24/20″) 21/15 Calorie Row Rest 4 Minutes AMRAP 4 15 Hang Power Cleans (135/95#) 15 Box...

Monday 6.24.19

Front Squat 5 Sets x 2 Reps 1st Rep – 3 second pause in bottom 2nd Rep – No pause Then… Jack Daniels 1,000 Meter Run 50 Thrusters (45/35#) 30 Pull-ups Post loads and times to comments. WOD Guidance A little weightlifting and then a fun spin on a...

Sunday 6.23.19

Watermelon 4 Rounds: 500 Meter Row 35 AbMat Sit-Ups Post times to comments. WOD Guidance Pace the row from the start around your 2k pace. Breathe through the sit-ups. Box Brief  Yoga today 8-9am + CrossFit Kids 1230-115pm...