NEWS

  • WED WOD Recording
  • 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 opened yesterday 2/24. 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

“They Call Us Run”

METCON

5 Rounds
15 Hang Power Snatch
15 Sumo Deadlift High Pull
15 Push Press

Weight: 75/55

MASTERS

5 Rounds
10 Hang Power Snatch
10 Sumo Deadlift High Pull
10 Push Press

Weight: 75/55

MOVE

5 Rounds
10 Hang Power Snatch
10 Sumo Deadlift High Pull
10 Push Press

Weight: 55/35

WOD GUIDANCE & GOALS
The weight you choose for this workout should feel light for all three movements. If you were fresh you could do 15 reps unbroken. However, to strategically push through this workout, do NOT go unbroken on the hang power snatch or sumo deadlift high pull. Start with sets of 10 and 5 reps for the first two movements. Then for the push press do 15 reps straight. Target 10-12 minutes.

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HOME WOD

5 Rounds
15 Burpees
15 V-Ups
15 Lunges per side

ENDURANCE

Rest