by admingabfleming | Jun 11, 2021 | Uncategorized
06/12/2021Sumo Deadlift (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 5×3 @ 75% of 1RM Opt. 3 5×8 @ 65% of 1RM Opt. 4 Accessory WorkPartner WOD 06/08/2019 (Time)Partner Up! 50 Thrusters 40 Box-overs 30 Snatches 20 W. Step-ups 10...
by admingabfleming | Jun 10, 2021 | Uncategorized
06/11/2021Push Press (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 5×3 @ 75% of 1RM Opt. 3 5×8 @ 65% of 1RM Opt. 4 Accessory WorkMetcon (AMRAP – Rounds and Reps)12 min alt. EMOM Min 1 5/10 Pushups + 10 KB Swings Min 2 15/12...
by admingabfleming | Jun 9, 2021 | Uncategorized
06/10/2021Back Squat (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 5×3 Tempo Squat @ 65% of 1RM (5 sec. descent) Opt. 3 5×8 @ 65% of 1RM Opt. 4 Accessory WorkMetcon (Time)For Time: 3 Rounds 10 Clean and Jerks/ Snatches 95/65 10...
by admingabfleming | Jun 8, 2021 | Uncategorized
06/09/2021AnnouncementsOpen Gym during all Wednesday Classes! Come in and make up a lift, work on skill development or take on the workout of the day! As mentioned on Monday, we will be using Wednesdays and occasionally Saturday to test out several CrossFit Benchmarks...
by admingabfleming | Jun 7, 2021 | Uncategorized
06/08/2021AnnouncementsTodays priority will go to the Met-con. It has a time cap of 18 mins. The remainder of the hour will be dedicated to strength and accessory work.Metcon (Time)For Time: 200 m. run/row 12 DB Deadlifts 9 H. Cleans 6 STO Presses 400 m. run/row 12 DB...
