WORKOUTS

Strength: 1RM push press Metcon: 8’ AMRAP 1-2-3-4-5-6.. Deficit handstand push ups 6”/4” Chest to bar pull ups *20 double unders after each set completed  Accessories: 5×3 bench press 3×8 snatch grip hang high pulls 3×8 chin ups 4×25 band bent over rows 4×30” weighted

Strength: 5×5 sumo deadlift @70% 1RM 45”-1’ rest between sets  Metcon: 4 rounds 400m run 21 barbell back rack forward lunges 95/65 15 toes to bar 9 power cleans  Accessories: 8x1ea single leg box jump 3×12 narrow stance low box squat 3x10ea Cossack squat 1×100 DB goblet

Open gym today from 10 a.m. to 11 a.m.

Closed Today Happy New Years!

“New years Eve” For time: 31 push press 31 pull ups 31 snatches 31 sit-ups 31 toes to bar 31 push ups 31 box jumps 31 back squats 31 unbroken double unders 31 thrusters 75/55#, 24/20″

“CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift *Total between the three lifts is the score. 

Interval Assault+ 5’ Warmup Assault Bike 10×20” Sprint Assault BikeRest 40” Into… 3 Rounds20 Cossack Squats20 Dumbbell Glute Bridges20 Lateral Bounds Into… 10×20” Sprint Assault BikeRest 40”

5 Rounds 500m Ski 15 Handstand Push Up 15 V Ups 50 Double Unders

For time 50-40-30-20-10 Cal row Air squat 25-20-15-10-5 GHD sit ups

Open gym today from 10a.m. to 11 a.m.