5/31/17 – Whiplash

A. Group warm up B. Strength Front squat 5×5 C. For time: 30 front squats 75/55 10 burpees over bar 20 front squats 95/65 20 burpees over bar 10 front squats 135/95 30 burpees over bar *scale with goblet squats for newer athletes *25 min time cap D. Cool...

5/30/17 – Stinger

A. Group warm up B. Strength Barbell rows 5×5 C. Metcon 5 min AMRAP 5 Deadlifts 245/155 10 Strict knee raises rest 3 5 min AMRAP 10 DL 135/95 5 T2B *score is total rounds + reps C. Cool...

5/27/17 – Murph

Class starts at 9am A. Group warm up B. Murph $$ in 1 mile Run 20 rounds 5 Pull-ups 10 Push-ups 15 Squats $$ out 1 mile Run If you’ve got a twenty pound vest or body armor, wear it. “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who...

5/26/17 – Happy hour

A. Group warm up B. Tabata Ring support hold C. Bro sesh 5×5 of: Dips (can use rings or stations on rig) Barbell curls D. Metcon 5 min AMRAP 10 KBSDLHP 20 DU’s / 60 Singles E. Cool...

5/24/17 – Midline March

A. Group warm up B. Not for time: 400m plate carry walk 45/25 *must carry against chest C. For time: 3 rounds 50m waiters carry 53/35 *switch hands at 25m 10 v-ups 20 OHL 45/25 *after ever round complete 20 burpees D. Cool...