Thursday 4/26/18
Metcon E2MOM 20: 0:00-2:00 – 30/25 cal row 2:00-4:00 – 12 thrusters (95/65) + 12 pull-ups Continue alternating every two…
Wednesday 4/25/18
Announcement We will be having a special one-time guest coach for this Saturday’s barbell class, coach Paul will be back…
Tuesday 4/24/18
Strength Pause back squat 5×3 Metcon 150 double unders 60 sit-ups 50 Russian KB swings (70/53) 40 toes-to-bar Week three…
Monday 4/23/18
Strength 1 clean + 2 jerks x 5 sets Warm up and then hit 5 working sets of the complex….
WODs for the week 4/23/18
We have some new racks in the Hall of Gains that are available for use. They can be folded back…
Saturday 4/21
8am and 10:30am Crossfit Strength / Skill DB/KB snatch practice 10 minutes to work up to a heavy DB or…
Friday 4/20
Strength Split jerk 5×3 (from rack) Partner up and find a rack for today’s split jerks. You can build over…
Thursday 4/19
Strength/Skill EMOM 10: Min 1 – 10 strict pull-ups Min 2 – 10 strict ring dips Advanced: Min 1 –…
Wednesday 4/18
Strength E2MOM 18: 0:00 – 10:00 (5 sets) – 3 cleans 10:00 – 18:00 (4 sets) – 3 clean pulls…
Tuesday 4/17
Strength Back squat 5×3 Build over the sets, ending at about 80-85% of your 1 RM. Metcon Main site WOD…
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