by Colin | Dec 6, 2017 | Blog / Workouts
**Please note there is no 10 am class tomorrow (Friday) because we are hosting a group of high school kids from Vita in that time slot. Thanks for your understanding.** A. Deadlift – Every minute on the minute for 8 minutes – 2 deadlifts at 60%. C. 8...
by Colin | Dec 5, 2017 | Blog / Workouts
A. Pull-up strength: EMOM for 10 rounds – 2-6 strict RING pull-ups. Scale up to L-pull-ups. Scale down to assisted pull-ups or reasonably challenging ring rows. Increase reps or difficulty from last week if possible. 3 max effort sets of body rows (supinated grip). B....
by Colin | Dec 4, 2017 | Blog / Workouts
A. Back squat – Every 90 seconds for 6 rounds: 3 reps @ 81%. B. From Sept 26 2017: For time: 21-15-9 of: DB squat cleans Plate touch burpees.
by Colin | Dec 3, 2017 | Blog / Workouts
A. Press – Every minute on the minute for 10 minutes: 2 presses at 70%. B. For total calories: 6 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 4 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 2 rounds of: Row 40 seconds, rest 20...
by Colin | Dec 2, 2017 | Blog / Workouts
A. From crossfit.com on Aug 21 2017: 5 rounds for time of: Row 500 m 15 bench presses at 135/95 (scale to 50-60% of your max bench press). Compare to Sept 10 2017. We will run heats if there are more people than rowers. The people who are resting will serve as...
