Thursday October 25, 2018

A) Conventional Deadlift 5×3 ; straight set.  Increase weights from week 4 and drop to 3 reps per set.   B) For Time: Performance- 50 Cal AirBike 50 Russian Swings (72/53) 50 Cal AirBike Fitness- 50 Cal Row 50 Russian Swings 50 Cal Row C) FLR Cashout: 3 x 1min Read more…

Only 9 Spots Left!!

RESERVE YOUR SPOT!! 80’s throwback workout at CrossFit Full Potential! Friday, November 2, 2018 6:30 PM with Anya Puri Brunnick at the helm. Find your leotards and leg warmers, dig out that head band, and get ready for a hi-lo aerobics class that will leave you sweating and sore and Read more…

Monday October 22, 2018

A) Power Clean: Build to a 1RM in 15min.   B) Strict Press: 5 reps E2M for 10min. C) E4M for 16min: Performance- 10/8 Cal Row 10 Bar-Facing Burpee over Bar 10 Thrusters (95/65) 10/8 Cal Row   Fitness- 50 Single Unders 10 Burpees 10 DB Thrusters 50 Single Unders Read more…

Friday October 19, 2018

A) DB RDL: 5 sets of 8 @ 3011- Ascending to today’s heavy; Rest 2-3 min b/t B) Ring Pushups: 4 Sets: 10-15 reps, Rest 2 min b/t B)15min AMRAP: Performance- 15 Overhead Squats 400m Run Fitness- 10 PVC OH Squats 10 Russian Swings 300m Run

Thursday October 18, 2018

A) Strength: Performance- 5 Sets: 3 Strict Pullup, 4 Kipping C2B, 2 Strict Pullup, 3 Kipping C2B, 1 Strict Pullup, 2 Kipping C2B; Rest 3 min b/t Fitness- 5 Sets: Strict Pullup: 4.4.4; Rest :15 b/t Clusters, 2-3 min b/t sets B) 5 Rounds for Time: Performance- 40 Double Under Read more…

Wednesday October 17, 2018

“Fight Gone Bad” CrossFit Benchmark WOD 3 Rounds For Total Reps: 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest Perform 1 minute of work at each Read more…

Tuesday October 16, 2018

A) E2M for 14: Performance- 2 Snatch from Blocks (just above knee) Fitness- E2M for 14 min: Strict Press: 2.2.2; Rest :8s b/t clusters; Perform @ 85-90% of last performed heavy 5 B) 12 min AMRAP: 200m Run 10 Burpee Facing Parallette (Mod with Burpee) C) 3 Rounds, not for Read more…