Yes there are muscle ups in this. BUT it can be easily scaled to whatever level you need it to be. Come on in. Sign up for the Open. Workout of the Day 55 Bar Facing Burpees 34 Overhead Squats 95/65 21 Muscle Ups At 10 am we will start with 20 minutes or...Read More
WORKOUT OF THE DAY Strength Back Squat Build to a heavy set of 5 in 20 minutes – up 5-10# from last week Conditioning 6 RFT 6 Dumbbell Snatch 50/35 (alternating) 6 Overhead Walking Lunge step with dumbbell Read More
By Coach Sarah This will be my 3rd year participating in the open, and boy do I have regrets for not starting sooner. And here’s why… I think we can all agree that we all, on some level, hate sucking at stuff. In the Open there is no doubt that you’ll be given movement, if...Read More
This is a repeat of 12.2. It is a snatching CrossFit workout. The Open allows scaling, but this workout is designed so anyone that has been doing CrossFit for some time should at least be able to do the first 30 reps. BUT if you must scale, just find a reasonable weight to jump to...Read More
Tuesday’s work is basically 3 things most people hate: Rowing, DU and Burpees. So lets drink some Haterade and focusing on some grunt work. Lots of skill work coming later in the week. Workout of the Day Gymnastics Strength/Skill Tabata Handstand Pushup 20 seconds of work, 10 seconds of rest Try strict until you need...Read More
We hope you had a FANTASTIC weekend. There is no 5:30am class tomorrow as it has historically been the least attended class on all record. No one has ever shown up:) We will front squat on Monday, snatch and do Open WOD 12.2 on Wednesday and then back squat on Friday. 50# dumbbells should be...Read More
A Hero workout with some teeth. But it is EASILY scalable. Come on in and get some. Workout of the Day “Holleyman” 30 RFT 5 Wallball Shots 3 Handstand Pushups 1 Power Clean 22/155Read More
So we did Double Grace this week. I wasn’t thrilled with my time. I started out slow and steady, and hoped to gain steam. The steam never gained and I just finished tired. This time, I hope to go out of the gates like I’m being shot out of a cannon. That’s the beauty of...Read More
Just gonna leave this here…. Workout of the Day Strength/Skill Handstand Work 20 seconds on 40 seconds rest 10 minutes Conditioning “Something.1” AMRAP 10 30 Double Unders (sub 50 singles) 15 Kettlebell Swings 53/35Read More
Workout of the Day Strength Snatch 10 minutes to warm up t0 65% of your 1 rep max THEN 1 set every 2 minutes: 1 No Hook No Foot from the Hang 1 Full Snatch Conditioning 4 rounds for reps – Fight Gone Bad Style Row for Calories Ball Slam 40/25 Situps RestRead More
