Posts By: ryan

Friday, February 23rd “CrossFit Open 18.1″

Friday, February 23rd Tonight is the first night of “Friday Night Lights!” Our AM classes remain the same- 515, 615, 830, and 930am.  Our official PM classes will not be held.  Please sign up for a heat on our Facebook members page. Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 more »

Thursday, February 22nd “Ivan Drago”

Thursday, February 22nd “Ivan Drago” 30-25-20-15-10: Russian Kettlebell Swings AbMat Sit-ups 10 Meter Shuttle Sprints post time to board and FitChalk   Open Training- February Goal work!

Wednesday, February 21st “Sriracha”

Wednesday, February 21st “Sriracha” AMRAP 3 21/15 Calorie Row 21 Burpees Max ball over shoulders (80/50) (50/35) rest 3 minutes 18/13 Calorie Row 18 Burpees Max ball over shoulders (80/50) (50/35) rest 3 minutes 15/11 Calorie Row 15 Burpees Max ball over shoulders (120/80) (80/50) rest 3 minutes 12/9 Calorie Row 12 Burpees Max ball more »

Tuesday, February 20th “Bar Hopping”

Tuesday, February 20th “Bar Hopping” 15 min AMRAP OPEN 15 Hang Power Cleans (135/95) 21/15 Calorie Bike or Row 15 Chest to Bar Pull-ups 60 Double Unders PERFORMANCE 15 Hang Power Cleans (115/75) 21/15 Calorie Bike or Row 15 Pull-ups 60 Double Unders FITNESS 15 Hang Power Cleans (95/65) 21/15 Calorie Bike or Row 15 more »

Monday, February 19th “Optimus Prime”

Monday, February 19th 1- Strength Deadlift Build to a Heavy Set of 3 “Optimus Prime” AMRAP 7: Wallballs Open/PERF(20/14) Fit(14/10) On the Minute – 5 Deadlifts  O(225/155) P(185/135) F(155/105) Post total wall ball reps   Open Training- 1. Back Squat 1×7 @ 70% 1×5 @ 75% 3×3 @ 80% 2. Ring Muscle-Ups 4 Sets of more »

Saturday, February 17th Partner Day!

Saturday, February 17th Partner Day! 2 rounds for reps at each station 3 min AMRAP air bike 3 min rest 3 min AMRAP Power Snatch (95/65) (75/55) 3 min rest 3 min AMRAP Chest to bar pull ups/ pull ups 3 min rest   Post score for each station both rounds (6 total scores)   more »

Friday, February 15th “Double Time”

Friday, February 15th 1-Strength Clean and Jerk Build to a Heavy Single 2-Conditioning “Double Time” AMRAP 10: 50  Burpees 100 Double Unders (200 singles FIT) 30 Squat clean thruster (115/80) (95/65) (75/55) Open Training- Gymnastic Conditioning Kipping HSPU Skill time

Thursday, February 15th “Buckle Up”

Thursday, February 15th “Buckle Up” AMRAP 5 20- Dual KB/DB Lunges 50 Sit-ups Max Calorie Row in remaining time rest 5 minutes AMRAP 5 20-Dual KB/DB Lunges 50 Sit-ups Max Calorie Row in remaining time rest 5 minutes AMRAP 5 20- Dual KB/DB Lunges 50 Sit-ups Max Calorie Row in remaining time post calories achieved more »

Wednesday, February 14th ‘Eighteen Wheeler”

Wednesday, February 14th OPEN & PERFORMANCE “Eighteen Wheeler” AMRAP 18: 18 Box Jumps (24/20) 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar FITNESS “Eighteen Wheeler” AMRAP 18: 18 Box Jumps (20/14) 15 Wallballs (14/10) 12 Dumbbell Snatches (35/20) 9 Toes to Bar Post rounds plus reps to board and FitChalk   Open more »

Tuesday, February 13th “Water Works”

Tuesday, February 13th 1-Strength Push Press 5 Sets of 3 2-Conditioning “Waterworks” For Time: 50/35 Calorie Row 40 Kettlebell Swings (70/45) (55/35) (45/25) 30 Push Press (135/95) (115/80) (95/65) 40 Kettlebell Swings 35/20-calorie bike   Open Training- 1. Strict Handstand Push-ups Alternating On the Minute x 8 Odd Minutes – 50 Double Unders Even Minutes more »