NEWS

  • SEMINAR:
    With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups open Wed 2/24 at 6pm. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar.
  • The CrossFit Games 2020 Open: Details HERE

WOD

“Mary, Mary”

METCON

STRENGTH
Push Jerk
5×3, across at 85%

FOR TIME
5 Rounds
15/10 Calorie Row
10 Dumbbell Snatches
Weight: 50/35

MASTERS

STRENGTH
Push Jerk
5×3, across at 85%

FOR TIME
5 Rounds
15/10 Calorie Row
10 Dumbbell Snatches
Weight: 35/20

MOVE

STRENGTH
Push Jerk
5×3, across at 85%

FOR TIME
5 Rounds
12/9 Calorie Row
10 Dumbbell Snatches
Weight: 25/15

WOD GUIDANCE & GOALS
Coaches will help you build to 85% of your 1 rep max, or effort for the day, for the jerks. The three reps should be heavy enough that you need to take :90-2:00 between sets, without form breaking down.

For the 5 round couplet, the row should take :60 and the dumbbell snatches (10 total reps) :20-:30. Target 8 minute

Post Weight + Time to Comments.

HOME WOD

Tabata
Push Up

5 Rounds
200 Meter Run
10 Squat Jumps

ENDURANCE

20 x 100m sprint, 100m walk