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CrossFit- May 30, 2019

Thursday Metcon Fitness & Performance: Row or Bike 2 sets 3:00 moderate pace :90 easy recovery pace :45 FAST pace :90 rest b/t sets 2:00 rest 2 sets 2:00 moderate pace :60 easy recovery pace [...]

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CrossFit- May 29, 2019

Wednesday Clean & Jerk (Weight) Take 12:00 to build to a heavy set. Metcon (Time) Fitness: Deadlift (155/125) 10-9-8-7-6-5-4-3-2-1 Incline Push-ups 1-2-3-4-5-6-7-8-9-10 200m Run after each [...]

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CrossFit- May 27, 2019

Memorial Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, [...]

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CrossFit- May 24, 2019

Friday Metcon (Time) Fitness: 800m Run 9 Power Cleans (135/95) 21 Burpees -rest :60 800m Run 15 Power Cleans (115/80) 21 Burpees – rest :60 800m Run 21 Power Cleans (95/65) 21 Burpees [...]

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CrossFit- May 23, 2019

Thursday Push Press (Weight) Every 1:30 x 5 3 reps increasing Metcon (AMRAP – Rounds and Reps) Fitness & Performance AMRAP 10: 5 SA DB Jerks ea (35/25)(45/35) 5 SA DB Rows (each arm) [...]

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CrossFit- May 22, 2019

Murph Prep Metcon (Time) 8-12 Sets Run 200m 6 Air Squats 6 Pull Ups (try for strict) 6 Air Squats 10 Push Ups -rest walk actively for :60 between sets *Make it your goal to increase your pace on [...]

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