rest day or make-up day

Workout

Each for time:

Bike, 10 km

50 Strict Pull-ups

30 Strict Handstand Push-ups

Workout

30-20-10 reps, for time of:
Dumbbell Snatch, 0.33x bodyweight
Pull-up

Workout

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m

Rest day or make-up day

Workout

Open Workout 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
...
Continue adding 3 Handstand Push-up reps each round and 3 Clean reps every 3 rounds until time is complete.

Workout

“Tempo Cindy”

Complete as many rounds as possible in 20 mins of:
3 Tempo Pull-ups
6 Tempo Push-ups
9 Tempo Squats

Gym Update

The power is back on!

Workout

Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Schedule Reminder

Classes are at 8am, 9am and 5:15pm only today

Gym Closure Notice

The gym will be closed Sunday, 2/15 due to an ongoing power outage.

Check back for updates

Workout

rest day or make-up day

Schedule Update

Limited class schedule on President's Day

Monday, February 16th

8am, 9am and 5:15pm only

Workout

Partner

2 rounds for time of:

90 Dumbbell Deadlifts, 50/35 lbs

+handstand hold against wall

105 Box Jumps, 20 in

+bottom of squat

120 AbMat Sit-ups

+ bar hang

One athlete accumulates reps while the other performs a static hold. Reps may be divided any way between partners.

Schedule Update

Family CrossFit class is on hold until March

Limited class schedule on President's Day

Monday, February 16th

8am, 9am and 5:15pm only