Month: December 2020

Happy Holloween!  Warm UpMobilityStrategy and Demonstration And then… Complete the following for time: 1 Mile Run 10-9-8-7-6-5-4-3-2-1BurpeesToes to Bar Power Cleans (155/115) (135/95) (95/65) Happy Halloween everyone. Please try to make it to the evening classes between the hours of 4pm and 6pm. Let’s take as many fun pictures as possible. Bring snacks, drinks, and…

Teams of 2… 10,000 Meter Row Partner A – RowPartner B – Complete 50 Air Squats and 25 Sit Ups Rotate spots after one partner has completed 50 Air Squats and 25 Sit Ups. Modify the numbers according to the team

Back Squat3×5 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat3×1 @ 85% of 1rm back squat and then… 400m Wall Ball Run (20/14) (16/10)10 Deadlifts50 Wall balls10 Deadlifts400m Wall Ball Run (255/205) (205/155) (155/105)

Push Press 5/5/5/5/5Start at 65%, add 10-20# each set. Strict Ring Rows10/10/10 (set your feet as low as possible)Sit Ups10/10/10 (use a plate 25/15 or GHD) Complete for time, 21-15-9Power SnatchBox Jumps (135/95) (115/75) (95/65)

Back Squat 3×5 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat3×1 @ 85% of 1rm back squat AMRAP – 15 Minutes7 Back Squats (95/65) (75/55) (45/35)7 Barbell Lunges5-10-15-20 Shuttle Sprints

Hey Oneworlders! Here’s the deal! Halloween is Friday October 31, CrossFitters and Boot Campers are highly encouraged to attend all classes with your costume on! You are also encouraged to bring goodies and candy and set it up in the lobby area. Please bring your cameras, halloween music, finger foods, drinks……etc etc etc etc. One…