In 15-20 min build to a heavy backsquat double For time: 30 pull-ups 50 Thrusters (45) 1000m row The Mechanics and Importance of Deep Squatting by CrossFit Journey It is a common mistake to see many newcomers in the gym performing what can be referred to as partial squats. These usually either fall in the quarter […]
5 rounds for time: 200m Run 5 squat cleans (155/115) 25 Double-Unders Atomic CrossFit Gearspotting with Audrey Bertone and Linda Baker during their trips to Las Vegas, Nevada over the holidays.
Amrap 30: 5 Deadlifts (275) 13 push ups 9 box jumps (24″) Hero WOD and photo c/o CrossFit.Com
Reminder: We resume regular classes on Wednesday, January 3rd!
Buy-in: 20 Calories Row 12 Movements and 31 Reps of each movement *ALL Barbells must be upfront and non-Barbell movements must be in the back or behind the rigs. Push press (75/55) Pull ups Power snatch (75/55) (Scale to Hang Power) Med ball sit ups Toes to bar Push ups Box jumps (24/20) Back squats (75/55) Double unders (UB […]
21-15-9-3 Thrusters (115/85) GHD sit ups 10 meter line sprints **Friendly Reminder: On Friday 12/29 the last class for the day is noon. There will be no 4:30pm and 5:30pm classes. Saturday 12/30 – Community WOD 8:30am Sunday 12/31 – Open Gym 9am Monday 1/1 & Tuesday 1/2 – Closed Also, be sure to sign […]
In 15 minutes build to a heavy snatch Amrap 12: 30 wall ball (20/14) 30 KB swings (53/40) “SMOOTH IS FAST”
3 rounds for time: 400m Run 1 round of “DT” 12 bar facing burpees * 1 round of DT = 12 Deadlifts/9 Hang power cleans/6 Push jerks.
ENJOY A JIBJAB VIDEO OF OUR COACHES GEORGE, RAM, PANDA, MANIMAL AND SID ANOTHER JIBJAB VIDEO OF COACHES JAMIE, BETH, JUDY, HOLLY AND GRACE AND, LASTLY, A JIBJAB VIDEO OF OUR MOBILITY/YOGA COACH MATT AKA NAPKIN
Nasty Girls is a CrossFit,Com classic 3 rounds for time: 50 air squats 7 muscle ups 10 Hang power cleans (135/95)