Monday 1-13

Stallions:1. Back Squat-Building to moderately tough set of 5 @ 31X3.*2. 5 Rounds For Time (115/80):     10 Front Squats 50 Double-Unders10 Push Press  *Tempo prescription: :3s down, :1s pause in bottom, stand fast, :3s hold at the top.  Colts:1. Back Squat-Building to moderately tough set of 5 @ 31X3.*2. 5 Rounds For Time (95/65):     10 Front Squats    …

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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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