Author: admin

CrossFit - Wed, May 10Metcon (Weight)10 Round EMOMMin 1: 8Bench Press 155/115Min 2: 7Sumo Deadlift 225/155Min 3: 15 Cal RowMin 4: Rest

CrossFit - Tue, May 9Back Squat (3x20)Back Squat (3x15)Metcon (Time)3 Rounds20 Lunges 10 each leg hold one KB 35/2620 CFSU20 Cal Bike

CrossFit - Mon, May 8Squat Clean (7x3 Doesn’t need to be touch & go)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP5 Squat Cleans 135/9510 T2B15…

CrossFit - Sun, May 75k Run (Time)Max Effort 5k Run

CrossFit - Sat, May 6Saturdays are for the Team (Time)Cash In: 1 Mile Run 50 Front Squats 95/65 200m Run 50 Hollow Rocks 200m Run…

CrossFit - Fri, May 5

CrossFit - Thu, May 4Bench Press (3x6 )Bench Press (Weight)3x4Bench Press (3x2)Prison Press (5x10)7x7 AHAP

CrossFit - Wed, May 3Metcon (Time)3 Rounds800m Run50 KBs 53/3525 Hollow Rocks50 Walking Lunges

CrossFit - Tue, May 2Bring the flowers (Weight)10 Round EMOMMin 1: 7 DB Snatch Ea Arm 70/50Min 2: 5 Strict Pull upsMin 3: 12 Cal…

CrossFit - Mon, May 1Back Squat (5x8)Front Squat (5x8)May Rain (Time)3 Rounds50 Air Squats40 HRPU30 CFSU