Workouts

Sat 35 Min AMRAP – 1 Partner works while the other rests 4 Rounds – each partner does 2. 10 Strict Press 95/65 and 100M Run 4

Saturday  30 Min AMRAPSwitch between Partner 1 and Partner 2 after each exercise14/12 Cal – Partner 2 Holds Plank10 TTB – Partner 2 Dead Hang

Sat Mar 25  40 Min10 Rounds – Partners alternate rounds10 TTB10 Single DB Devil’s Press 50/358 Rounds8 Cal 8 Pull Ups6 Rounds6 TTB6 Devil’s Press4

Sunday  10-9-8…1Snatch 115/85CrossBody Knee to ElbowHSPU Monday  Tabata Pull Ups1×25 Back Squat Metcon: Four rounds of: 27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145/100

Fri Mar 10 Quarterly “Air Force” WOD test For time: 4 Burpees at the beginning of every minute including 0:00 before moving on to the

Fri Mar 3 12 Min AMRAP – Unless you are doing the open, then 6 min cap on the 1st part 5 wall walks50 double-unders15

Week 2 of Wendler 5-3-1 Strength Cycle on Mon and Wed. Friday Feb 24thWeek 2 of the CrossFit Open On a 20 Min Clock15 Min

President’s Day ScheduleMonday Feb 20th. Last class starts at 6PM. The CrossFit Open starts today. Friday Feb 17th, Feb 24th and Mar 3rd we will

Sat Feb 11With a Partner, split anyway you like300 Air Squat300 Double Under150 Cal150 DB Snatch 50/35100 DB Clean and Jerk100 DB OH Step Back