Wednesday 1/30

Tuesday results

Training of the Day

1.) Floor Press, 8-6-4-2

2.) 10 Rounds for time of...

10 box jumps

10 burpees

10 wall ball

10 toe to bar

Competitor supplement 

4-4-4 Front squat @ 85%

4-4-4 drop squat @ 40%

Tuesday 1/29

Monday's results.  We had a great first day!!

Thanks to each of you that shared it with us!

Remember that this week is on us so if you have a friend interested in trying CrossFit now is the time!

Training Of the Day

A.) Tempo ("negative" 4 second down, touch, 1 second up) straight leg dead lift, 4-4-4 @ 50% DL 1RM  

B.) 3 rounds for total reps of...

unbroken max rep pull ups, unbroken max rep HSPU, unbroken max rep Kettlebell swings (55/35).  Rest 1 minute between each event.

Competitor Supplemental

Power clean 3 OTM @ 85% of 1RM for 5 continuous minutes

Monday, January 28th

What would a gym by without a gym dog?! So here he is, may I introduce you to Agoge....

Training Of the Day

Strength

A.) Back squat- 5-5-5 @ 80% 1RM, Recovery = 1min

"Agoge"

B.) 21-15-9 of...

Front squat, push up, and double under

(FS weight; L1- 45/65, L2- 65/95, L3- 95/135)

Competitors do....
snatch from 20” boxes @ 75% 1RM 1 every :20 for 4 continuous minutes

The beginning

We are currently hard at work building out the gym.  We should have it up and running in about a week.  In the meantime, here are some photos to keep you snarling beasts at bay....