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We strive to help members achieve their fitness and life goals through functional movement.
SPRING FLING 2023 will be held on Saturday April 29th! More info to come but this is a Male/Female partner team. Start to lock down your partner before someone else does!!
Conditioning - Alt OTM x 12
Even : 15/12 Cal Row/Ski/Bike
Odd: 1 Power Clean + 1 Hang Power Clean
Body Armor - 4 RNFT
10 Bentover barbell rows
:30 Handstand hold
10 Back rack reverse lunges
15 Hollow tucks
Congratulations to Coach Dom & Justin Oppici on qualifying into the next round of the CrossFit Games series! The quarterfinals will take place this Thursday-Sunday as a 5 workout online scoring submission. Good luck to you both!
WOD - 3:00 AMRAP + 2:00 Rest x 4 Sets
6 T2B
6 S2OH
12/9 Cal Row
Weights = (185/125)(155/105)(135/95)(95/65)
Post WOD Midline- 4 Rounds
KB Walks
100ft. Rt. Arm Overhead
100ft. Left Arm Overhead
100ft. Front Rack Carry
Rest 1:00
Strength - Every 2:00
3-3-3-2-2-2 Front Squats
Build based off feel
WOD - 12 min AMRAP
40 DU
10 Goblet Squats
10 KB Swings (70/53)
Strength Day
Part 1- Back Squats
8 x 4 Every 2:00
75-80% of 1RM or 5-10lbs heavier than last week
Part 2 - Clean & Jerk
Sets 1-5 = 2 Cleans + 1 Jerk
Sets 6-10 = 1 Clean + Jerk
Every 90s
Team Pat came out on top with a clean sweep during this 2023 Open season! Stay tuned for the full score breakdown from 23.3 on social media.
Skill - Alt OTM x 10 mins
Even: 40 DU
Odd: :15 sec L-Hang or :30 sec Tuck hold
WOD -20 min AMRAP
15/12 Cal Row
15 Sit ups
10 Push Ups
10 Box Jump Overs (24/20)
