Thursday, March 23, 2017

Friday 3.24.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Compare Goats HERE.

Wednesday, March 22, 2017

Thursday 3.23.17

 “Cement Mixer”
7 Rounds, On The 3:00:
400 Meter Run

12 Toes to Bar

Tuesday, March 21, 2017

Wednesday 3.22.17


Weightlifting Wednesday
Power Snatch – Build to a Set of 2

Alternating On The Minute x 12:
Odd Minutes – 3 Power Snatches (75%)
Even Minutes – 40 Double-Unders


Monday, March 20, 2017

Tuesday 3.21.16


“Bombshell” 
3 Rounds:
21 Box Jumps (24″/20″)
12 Thrusters (95/65)
3 Ring Muscle-Ups

Sunday, March 19, 2017

Friday, March 17, 2017

Saturday 3.18.17

Saturday 3.18.17

“Open 17.4”

Thursday, March 16, 2017

Friday 3.17.17

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Compare Goats HERE.