Hope 3 rounds for max reps of: Burpees Power Snatch (75/45#) Box jump (24/18″) Thruster (75/45#) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before […]
Let’s test out the new pull up rig! Thanks, Dave!! Weighted Pull Up 1-1-1-1-1-1-1 ___ For time: 9 Strict Presses (115/75#) 21 Pull Ups 15 Push Presses (115/75#) 15 Pull Ups 21 Push Jerks (115/75#) 9 Pull Ups […]
Back Squat- 15 min to find 3RM ___ Team WOD- Coaches Choice. […]
I’m back! I’m sure you’ve missed me and our CF Adaptations Series. Getting the box moved and running smoothly has been quite a chore! Thanks for everyone’s help! Onward. Today we’re going to take a look at Speed: Speed is… 1) Distance traveled divided by the time of travel. 2) The state of being in […]
Hey guys! Lots of stuff coming up in the next week. Here’s what you need to know: 1) Open Gym Tomorrow- 6-8am or 5-7pm. Be there and bring a friend! 2) Our ATB is changing to “At The Box.” It’s still going to be: a. Every 3rd Saturday of the month at 9am (note the […]
Tabata Row 20s on/ 10s off x8 Goal: Men 1000M/ Women 850M _____ 3 Rounds (not for time): 10 GHD Sit Ups 10 Back Extensions 10 Depth Push Ups […]