Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: 50 Double Unders 20 Calories Rowed 5 D-Ball Cleans (50/35) For Time …rest 5-7:00, then partner up and… 1000m Row 60 Toes-2-Bar 50 Synchronized Alternating Dumbbell Snatch (50/35) For Time Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle –...Read More
Conditioning: 2018 Age Group Qualifier Workout 3 Complete as many rounds as possible in 20 minutes of: 50 Wall-Ball Shots (20/14) @ (10/9′)* 100 Double Unders 50-ft Handstand Walking 100 Double Unders 50 Calorie Row 100 Double Unders 50-ft Handstand Walking 100 Double Unders For Score *Weight and/or height may vary by age...Read More
Strength & Conditioning: 2018 Age Group Qualifier Workout 2 4 rounds for time of: 25 Chest-to-Bar Pull-ups 5 Cleans (245/170)* Time cap: 15 minutes *Weights may vary by age group. See Workout Description & Scorecard for more details. Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias...Read More
Congrats to Coach Sarah! She is now a CrossFit Kids certified coach! Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters...Read More
Online Judges Course: Click HERE Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 10 Wall-Ball Push-ups 20 Slammers (12/8) @ 2m 10 Box Overs (24/20″) For Score NIGHT CLASS ONLY OPTION: 2018 CrossFit Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters...Read More
