Friday 8.24 : New Coach Announcements Coming This Weekend!

In House Throwdown, September 15th, Signup HERE!!

We have some special announcements coming throughout the weekend!

We have decided to hire 2 new coaches and are extending the responsibilities of a few current members/coaches to FINALLY fill the holes that were left this past 6 months. We will officially announce names over the weekend and when you can expect to see them!

 

FRIDAY

CrossFit

Strength : Squat Clean
EMOM 12m : 1 heavy rep

WOD : “Icon 5”
12m AMRAP
2 Rope Climbs
6 Deadlift 275/185
9 Box Jumps 24/20, full stand

S: 4 Strict Pull-ups, 135/95, Step Ups
L1: 6 Strict Pull-ups (no partial rope climbs), 225/155
Rx+: Legless Rope Climbs, 30/24

 

Sweat

Core: 10m AMRAP
50′ Single Arm OH KB Carry, Right
50′ SA OH KB Carry, Left
25 KB DL, Knees to Standing with SPEED
10 Push-ups

Conditioning : 18m AMRAP
Run 400m
2 Rope Climb or 12 Jumping Pull-ups
12 Burpee + Wall Ball 20/14
9 Box jumps 24/20

 

The Program

 

1. Strength and WOD

2. 4 Rounds
10 Squat Snatch 145/100
10 OH Lunges, 10 each
50 Double Unders
rest 3:00