Week 3 – WOD Review 3/22/21

Monday   A) 8:00 AMRAP 15 Cal Machine 15 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75)   - rest 2:00 -   B) 8:00 AMRAP 15 Cal Machine 15 Goblet Squats 53/35 (Front Squat…

Week 2 – WOD Review 3/15/21

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Monday   A) 3 Rounds 30 Cals (40) (50) 10 Pull Ups (10 Chest to Bars) (10 Muscle Ups) 20 Wall Balls (30) (40)   B) Optional Accessory: Pick 1 Workout from the Board   Coaching Notes: - Nothing…

2021 CrossFit Open

The 2021 CrossFit Open starts this week, with the first of three workouts being announced Thursday afternoon at 5pm! While the workout can be completed anytime between the time it's announced and the following Monday 5pm, we'll be…

Week 1 – WOD Review 3/8/21

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Monday I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to…

Weekly WOD Post 3/1/21

Monday    Complete the reps in any order/structure  2000m of running or 2500/2000m of rowing (Adv Run 2400m or 3000/2400m rowing) 60 Front Squats 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 Power Cleans 75/55 (95/65)…

Weekly WOD Insights 2/22/21

Monday The aim for todays strength is to build from last weeks loads if you were able to make it for the strength day last week. I also brought back the optional accessories for today if you want to work in some movements that we don't always…

Weekly WOD review 2/15/21

Monday  Today we have a nice and simple Monday mover. This workout is very open style where you have a couple of simple movements, a manageable rep scheme, and an uncomfortable time domain. If you opt for the row today, you'll be able to get…

Weekly WOD review 2/8/21

Monday  Guess who's back, back again, high volumes back, tell your friends. We will be doing some higher volume sets this week since we haven't tapped into the high volume area in a while. While it can be rough during the strength session,…

WOD Review 2/1/21

https://vimeo.com/506970658 MONDAY Folks are free to start on any portion that they want first! 3 Rounds 400m Run (ADV Runners: 600m) 10 DB Snatches 45/25 50/35 or 6 Power Snatches 75/55, 95/65, 115/75, (Bison: 5 135/95 Squat SN) -rest 2 min- 3…