CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

Everything listed under: Fran

  • WOD Tuesday 6-22=3-15

    METCON

    4x200 sprints 

    (1 min rest between each)

     

    WOD

    100 DU's

    20 pull ups

    15 back squats (135/95) (115/75) (95/55)

    10 hand stand push ups

    15 back squats

    20 pull ups

    100 DU's

     

     

     

    Post Times To Comments

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Workout Of The Day

  • WOD WEEK 2/19/18

     

    MONDAY – 2/20/17

     "ZEUS"
     3 Rounds: for Time:
     30 Wall Balls (20/10)
     30 SDLHP KB (53/36)
     30 Box Jumps (20")
     30 1-KB Push Press (53/36)
     30 Push Ups
     

    TUESDAY – 2/21/17

    GYMNASTICS

    21 Burpee Box Jump Overs (24/20)

    Rest :30s

    15 Burpee Box Jump Overs (24/20)

    Rest :30s

    9 Burpee Box Jump Overs (24/20)


     



    "EIGHTEEN WHEELER"

    AMRAP 18:

    12/9 Calorie Assault Bike If we are using a rower today, complete 15/12
    calories.

    15 DB squat cleans 50/35 35/20

    12 Alternating Dumbbell Snatches

    9 Toes to Bar



    REMINDER THE OPEN STARTS FRIDAY!! JOIN US THI FRIDAY AT 5:30


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