1) 3 rounds not for time:
3 - 6 handstand push ups (or practice)
30 sec L sit
2) 3 rounds for time:
17 thrusters (95/65lb)
Run 100m
3 rope climbs (sub available)
Read more »
1) Clean & Jerk
5 x 2 @ medium weight (shouldn’t feel too heavy, focus on speed)
3) Complete for time:
Run 800m
40 Kettlebell Swings (24/16kg)
30 toes to bar Read more »
1) Power Snatch
5 x 2 @ medium weight (shouldn't feel too heavy, focus on speed)
2) Complete for time:
400m sled pull (90/60lbs added to sled)
40 wall balls (20/14lb)
30 burpees Read more »
1) Max set of unbroken pull ups.
Kipping or butterfly is allowed
unless you use a band. Do
strict with band.
2) Open workout 11. & 14.1
10 min AMRAP
30 double unders
15 power snatch (75/55lb) Read more »
Our next Ladies Only Get Fit Bootcamp is about to begin! Our next 4- week session will start Monday, July 7th at 6:45pm. For more info or to register, click here.
Know someone who's been wanting to try CrossFit but just doesn't feel like they're ready to step inside "the box"? Have them train outdoors Read more »