A) BB Hip Thrust: 8-10 x 4, rest 2 mins B) DB Walking Lunge: 14 steps x 3 building, rest 2 mins legs C) “Black n Blue”: 5 Rounds: 10 Power Cleans (135/95#) 10 Burpees
Happy Easter to you and your families. Enjoy the day off from the gym. See you all Monday!
SCORING Summary for Week 5 and Overall Standings: The CrossFit Games Open wrapped up with 18.5, an historic WOD selected by the people, for the people. There have been some Opens workouts that were pure evil in the past, and this one ranks up there with the toughest. It looked Read more…
Strength: Press 5-3-3-1+ WOD: 10-9-8-7-6-5-4-3-2-1 Thruster Pullup/Ring Row
PERFORMANCE- Strength: Close Grip Bench Press – 5-3-3-1+, Rest 3min Btwn Sets WOD: EMOM 16: odd: 12-15 Burpees even: 5 Power Clean tng (155/105) FITNESS- Strength: Close Grip Bench Press – 5-3-3-1+, Rest 3min Btwn Sets WOD: EMOM 16: min 1: 10 Burpees min 2: 10 DB Hang Clean and Read more…
A) Back Squat 5-3-3-1+, rest 2 to 3min. B) 4 RFT 20 Cal Row/Bike/Ski 20 Russian KBS 72/53 20 Air Squat 20 Double Unders
Coach Nick S. will be running an open gym today: Sunday March 25th from 1:30pm to 2:30pm. Big thanks to everyone who stopped by to help clean and move equipment yesterday and today. You all rock!!