Saturday 1-11

9am FREE Community Class & 10am Members ClassStallions/Colts:1. Skill: Movement Prep 2. Teams of 3, AMRAP 30 Minutes:*  Row 300m5 Burpee Over Erg10 Toes-to-Bar*Complete full rounds before switching.  Mustangs: 1. Skill: Movement Prep 2. Teams of 3, AMRAP 30 Minutes:*    Row 300m5 Burpee Over Erg10 Hanging Knee Raise *SAVE THE DATES*Monday, February 3rd: CrossFit Iron Horse Evolution Reveal! Bring…

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Friday 1-10

Stallions:1. Strict Ring Dip @ 21X2-Max Reps. 1 Attempt.*2. “Jumping Power Elizabeth” 21-15-9 For Time:Power Clean (135/95)Ring Dip50 Double-Unders *Tempo prescription: :2s hold at the top, lower down for :2s, :1s pause in bottom, press out of bottom.  Colts:1. Static Bar Dip @ 21X2-Max Reps. 1 Attempt.*2. “Jumping Power Elizabeth”    21-15-9 For Time:Power Clean (95/65)Static Bar Dip25 Single-Single-Double-Unders  Mustangs:1. Box/Bench Dip @ 21X2-Max…

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Thursday 1-9

Stallions:1. Skill: Movement Prep 2. 3×5 Minute AMRAPs:    400m Run    50′ Single Arm Overhead Walking Lunge (25’/side 50/35lbs)Max Calorie Assault Bike in remaining time. Rest 5 minutes between sets. Colts:1. Skill: Movement Prep 2. 3×5 Minute AMRAPs:    400m Run    50′ Single Arm Overhead Walking Lunge (25’/side 35/20lbs)    Max Calorie Assault Bike in remaining time. Rest 5 minutes…

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Wednesday 1-8

Stallions:1. EMOM x 7 Minutes:     3 Power Snatch-Moderate load across. 2. For Time:100 Wall Ball Shots (20/14lbs, 10′)    50 Pull-Ups25 Power Snatch (115/80) Colts:1. EMOM x 7 Minutes:     3 Power Snatch-Moderate load across. 2. For Time:    100 Wall Ball Shots (20/14lbs, 9′)    30 Pull-Ups25 Power Snatch (95/65) Mustangs:1. EMOM x 7 Minutes:     3 Hang Power Snatch-Light to moderate load across. 2. For Time: …

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