Monday, March 27, 2017

Tuesday 3.28.17

Tuesday 3.28.17

Boat Race

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Minutes Between Rounds 

Sunday, March 26, 2017

Monday 3.27.17


Monday 3.27.17

"Easter Bunny"

5 Rounds 
10 Reverse Lungers (115/80)
25/20 Cal Row

Friday, March 24, 2017

Saturday 3.25.17

Saturday 3.25.17

  “Open 17.5” 

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