Open (Advanced): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (135/95) 7 Toes-to-Bar Run 200m Performance (Intermediate/Masters): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (95/65) 7 Toes-to-Bar Run 200m…
Details
9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Max Reps: 1 Minute Row (Calories), :15s Rest 1 Minute Wall Ball Shot (20/14, 10′), :15s Rest 1 Minute 50m Shuttle Run, :15s Rest (2 hand touches past the cones) *Score: Total number of reps for the entire workout. Intermediate/Masters: (20/14, 10/9′)…
Details
FREE FRIDAY! WANT TO TRY US OUT? COME ON IN! NO CF EXPERIENCE REQUIRED. 1. Skill: Movement Prep 2. 3 Rounds For Time: 12 Push Ups 30 Abmat Sit-Ups 12 DB/KB Box Step Ups (53/35, hand, 20″) 300m Run Intermediate/Masters: (35/20, hand 20″) On-Ramp/Beginner: 3 Rounds For Time: 10 Push-Ups/Knee Push-Ups 20 Abmat…
Details
1. Skill: Movement Prep 2. “Nate”* 20 Minute AMRAP: 2 Muscle Up 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. *Ride this…
Details