Tuesday with Jim


Warm up: tbd

Bring Sally Up??

Partner wod: amrap 20
1000m row buy in then,
ascending by 1’s of:
Hang cleans 95/65 (yes full squat)
kb swings 53/35
Lateral jumps over barbell.

A completes a full round then B does the same, add a rep after each round. One works while one rests…

Monday with Bree

3/25/19 CrossFit 5:30am GROUP ROM WARM-UP: 2 rounds 40 single unders 10 pvc pass through 10 band pull apart 10 scap push-up 10 wall squats STRENGTH: Superset 4 rounds: -Rack Dips or Ring Dips to failure -5 single arm DB chest press each side 75/45 WOD: AMRAP10 8 double KB sumo swing 35/24 8 KB…

Thursday with Walker

3/21/2019 Strength: 5×2 squat clean WOD: AMRAP 12 12 pull ups 12 goblet squats 53/35 Happy spring, I hope everyone is happy that winter is behind us. I also hope that everyone will be joining us for the March Maxes event this Sunday. It’s a potluck, so bring some snacks and get a good lifting…

Wednesday with Holly

03.20.2019 Ask and you shall receive… our next Wednesday cycle will be on building pull-up strength, as many of you have been asking about muscle ups, chest to bar, and pull-ups. Warm Up: 400m run **Possibly a game– depends on turnout! Shoulder mobility/ warmup Strength: 4 Sets 8 Elevated RR 8 Shoulder Presses @ 75%…