Thursday 190328
CrossFit Rx – CrossFit “First Blood” (AMRAP – Rounds and Reps) AMRAP 22: 600m Run 20 Russian Kettlebell Swings (53/35) 500m Row 20 Alternating Prisoner Step ups (24/20) Finisher Accumulate 3:00 Sandbag...
View ArticleFriday 190329
CrossFit Rx – CrossFit Back Rack lunge (3×8/ leg. Rest 2:00 b/t. Ascending.) “Waterproof” (Time) For Time: 21 – 15 – 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang...
View ArticleSaturday 190330
CrossFit Rx – CrossFit “Leaps & Bounds” (Time) Teams of 3 For Time: 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs (24/20) 9 Rope...
View ArticleSunday 190331
CrossFit Rx – CrossFit “Escape From New York” (Time) 3 Rounds: 75 Double Unders 100m Farmer’s Carry (70/53) 50ft Handstand Walk Finisher Accumulate 20 Strict Toes to Bar
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**Farewell but not Goodbye**
This month we wish to say a very fond farewell to 3 of our good friends and coaching staff who have been with us for years: Coach Amy Gambow, Kelly Messina, and Ashley Sanders. These fine coaches are...
View ArticleMonday 190401
CrossFit Rx – CrossFit “Fight Club” (AMRAP – Reps) 3 Rounds of 1 Minute at Each Station: -Thrusters (95/65) -Power Cleans (95/65) -Box Jump Overs (24/20″) -Pull ups -Calorie AB -Rest Finisher RKC hard...
View ArticleTuesday 190402
CrossFit Rx – CrossFit Deadlift (Deadlift x4 (Rest :30) Sumo Deadlift x4 ) 4 sets, rest 2:00 b/t. Heavier than last week. “Dead Space” (Time) 100-75-50-25 Double Unders 10-15-20-25 Deadlifts (225/155)...
View ArticleWednesday 190403
CrossFit Rx – CrossFit Overhead Squat (Build to Heavy Set of 3) or 4×5 Overhead Squat Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Finisher 3 sets: Sandbag bear hug hold x...
View ArticleThursday 190404
CrossFit Rx – CrossFit “Fortitude” (No Measure) “Fortitude” Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees ** 6:30 Yoga with Bee **
View ArticleFriday 190405
CrossFit Rx – CrossFit Announcement NO 5:30 or 6:30 class tonight! Come join us at 6:00 pm to support your fellow athletes competing in our 5th annual in house RX comp! Some food and drinks will be...
View ArticleSaturday 190406
CrossFit Rx – CrossFit “El bar” (Time) Teams of 3 For Time: 150/100 Calorie Row 70 Clean and Jerks (135/95) 60 Toes to Bar 50 Clean and Jerks (155/105) 40 Toes to Bar 30 Clean and Jerks (185/135) 20...
View ArticleSunday 190407
CrossFit Rx – CrossFit “Up” (Time) For Time: 800m Run, 24 Box Step Overs, 21 Handstand Pushups 600m Run, 18 Box Step Overs, 15 Handstand Pushups 400m Run, 12 Box Step Overs, 9 Handstand Pushups*Step...
View ArticleMonday 190408
CrossFit Rx – CrossFit “Secret Cow Level” (AMRAP – Reps) AMRAP 22: 50 Dumbbell Hang Clean and Jerk (50/35) 40 Toes To Bar 30 Thrusters (115/80) 20 Box Jump Overs (30/24) 10 Ring Muscle ups Finisher...
View ArticleTuesday 190409
CrossFit Rx – CrossFit Deadlift (Deadlift x3 ( Rest :30) Sumo Deadlift x3 ) 3 sets, rest 2 minutes between sets. “Face Off” (Time) 4 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Burpees over the Bar...
View ArticleWednesday 190410
CrossFit Rx – CrossFit Power Snatch (3 Position Power Snatch, Top down.) Build to Technical heavy Or 4×2 @ each position “Kickboxer” (Time) For Time: 50 Alternating Pistols 40 Pull-ups 30 Power...
View ArticleThursday 190411
CrossFit Rx – CrossFit “Tri Sprint Intervals” (AMRAP – Reps) 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles*rest 4 minutes Finisher Sandbag Bear Hug Carry 4x100ft **...
View ArticleFriday 190412
CrossFit Rx – CrossFit Back Rack lunge (4×5/ leg. Rest 2:00 b/t. Ascending.) “Diving Elbow Drop” (Time) 3 Rounds: 500 Meter Row 3 rounds of “Macho Man”*3 Power Cleans, 3 Front Squats, 3 Push Jerks...
View ArticleSaturday 190413
CrossFit Rx – CrossFit “Mars Blackmon” (AMRAP – Rounds) Teams of 3 AMRAP 25: 160m Sprint 12 Russian Kettlebell Swings (70/53) 9 Burpees **Complete Full Rounds Before Switching****Complete Full Rounds...
View ArticleSunday 190414
CrossFit Rx – CrossFit “Sunday Funday” (AMRAP – Reps) 3 rounds of: Max reps of strict pull-ups Max reps of Strict shoulder presses (115/75) Max-calorie Assault Bike in 20 seconds Max L-sit hold for...
View ArticleMonday 190415
CrossFit Rx – CrossFit Back Squat (4×5, E2MOM. Ascending. ) Keep working sets @ moderate weight. ~5/6 RPE “Chip Shot” (AMRAP – Reps) AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35...
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