*Labor Day hours will be 7, 8, and 9 AM* **Starting Tuesday, September 5th, 5:30 and 6:30 AM classes will become 5 and 6 AM on a trial basis** ***Lockdown will begin September 14th and run for 4 weeks*** SWOD Deadlift 5@75% 3@85% 1+@95% WOD Chipper (Start and rotate as you desire. Partition the reps/distance Read more about 8.31.2017[…]
WOD 16 minute AMRAP 10 KB Snatches (5&5) 10 Meter Waiter Walk (right) 10 KB Single Arm Rack Squats (5&5) 10 Meter Waiter Walk (left) Rx 53/35 Cashout 10 Rounds Alternating Partner WOD: One Partner Completes one full round of: 10/7 Cal Bike 10 Wall Balls 20/14 METCON Lungs on Fire workout (28 minutes): 4 Read more about 8.30.2017[…]
Thanks for welcoming our new toys to the box! SWOD Push Press (Percentages off of working max) 5@75% 3@85% 1+@95% WOD 10 Rounds 6 Strict Ring Dips 6 Strict Pullups 100 Meter Run Spartan WOD 5-10-15-20-25-30 Cal Row Cal Bike *Run 400 Meters after each round*
SWOD Back Squat off of your working max 5@75% 3@85% 1+@95% WOD 2 Rounds 2 Minutes Cal Assault Bike 1 Minute Rest 2 Minute Over/Under PVC 24/20 (worth 1 rep for each over and 1 for each under) 1 Minute Rest 2 Minute Max Rep complex (worth 4 reps per complex) Power Clean Front Squat Read more about 8.28.2017[…]
Good Afternoon CFTP, I had such a blast yesterday at the competition down at Hermes CrossFit! It was a fun competition and got me really excited for The Lockdown and subsequent Battle of the Valley competition we have coming up. If you have not found a same-sex partner for this upcoming competition, please do. In Read more about Coach Dan’s Sunday Spotlight 8.27.2017[…]
PARTNER WOD 12 Minute Amrap 1 Clean and Jerk 100 Meter Run One partner will complete one clean and jerk followed by a 100 meter run. Then tag and switch Cashout (16 Minutes) Group Tabata Abs
Hero WOD Friday Written by his friend Dayton Smith: Aaron was part of the Utah National Guard… If you haven’t heard, sadly this last week our nation lost a Green Beret to the war in Afghanistan named Aaron Butler. I was fortunate enough to know this great man and was greatly influenced by his life. Read more about 8.25.2017[…]
SWOD Deadlift (Percentages taken off of working max) 3@70% 3@80% 3+@90% WOD 21-15-9 Pullups Double Dumbbell Box Step Ups 50/35 V-Ups SPARTAN Run 3 Miles Every 3 Minutes Complete 10 Burpees and 10 Jumping Air Squats
WOD 3 Rounds 300 Meter Run 16 KB Swings 53/35 32 Double Unders 16 KB Shoulder to Overhead (8&8) 1 Minute Rest… Comp (70/53) Cashout will be posted on the board METCON 5 rounds for time (same weight for all movements) 20 cal row 12 Dumbbell (DB) Deadlifts (30lb./50 lb.) 9 DB Hang power cleans Read more about 8.23.2017[…]
SWOD Push Press 3@70% 3@80% 3+@90% WOD 30 Snatches 75/55 Run 500 Meters (Twice around the building) 20 Snatches 135/95 Run 500 Meters 10 Snatches 185/125 SPARTAN 3 Rounds 800 Meter Run 50 Cal Bike 30 Burpees 10 Bar Muscle Ups