Junk Yard Dog:) Workout of the Day Hang Squat Clean + Hang Squat Clean for load:#1: 2 reps @ 40%#2: 2 reps @ 40%#3: 2 reps @ 40%#4: 2 reps @ 50%#5: 2 reps @ 60%#6: 2 reps @ 70%#7: 2 reps @ 70%#8: 2 reps @ 70%#9: 2 reps @ 70%#10: 2 reps @ 70%#11: 2 reps @ 70%#12: 2 reps @ 70% Squat Clean – start at just above your las hang clean weight and then go up. 3 Sets of 3 Clean Pull @ 100% of Clean weight 7 sets of 3Read more

Workout of the Day Complete as many rounds as possible in 12 minutes of:2 power snatches4 power cleans60 double-unders ♀ 105 lb. ♂ 155 lb.Read more

Looking forward to a week of wondering what day it actually is? Well, let me make it more confusing for ya. We will shift the squats to Tuesday and Saturday, while the cleans will move to Thursday. This is week 4, and we will follow this even numbered week. On odd weeks, the lifts will be M,W,F. On Even, Tu,Th,Sa. Workout of the Day Engine Starter AMRAP 7 150m Row 10 Air Squats Front Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 40%#3: 5 reps @ 50%#4: 3 reps @ 65%#5: 2 reps @ 75%#6: 5 reps @ 85%#7: 3 reps @ 90%#8: 1 rep @ 95%#9: 5 reps @ 85%#10: 3 reps @ 90%#11: 1 rep @ 95%#12: 5 reps @ 85%#13: 3 reps @ 90%#14: 1 rep @ 95%Read more

Monday we will only be holding one workout in honor of the 13 fallen Marines and Navy Servicemen that were killed in Kabul at 9am. Hero workouts are a way to remind us of those who paid the ultimate sacrifice. CrossFit Asperitas came up with a great simple but challenging workout that we will take on. We will be shifting the squat workouts this week to Tuesday, cleans on Thursday and more squats on Saturday. So, if you wanna get em in, come in and get your squats on. Workout of the Day Heroes of Kabul from CrossFit Asperitas 13 rounds for time8 Pullups26 Air Squats21 American Kettlebell Swings 53/35 Wear a weighted vest if you have oneRead more

Don’t forget it is a LONG WEEKEND!! For those of you who volunteered last weekend, you probably thought THAT was a long weekend, this is different. We will be closed on Sunday and have a 9 am ONLY Class on Monday. We will be doing the “Heroes of Kabul” on Monday from CrossFit Asperitas. Workout of the day “It is divisible by 9.” 81 Doubleunders9 Ring Muscleups54 Doubleunders18 Bar Muscleups54 Doubleunders9 Ring Muscleups81 Doubleunders For Monday: https://hwmotivation.com/heroes-of-kabul-workout-wod/Read more