Friday 01/23

Snow fall is coming super soon! Please check here first as well as our social media stories to see if we have any sudden closures. Monday isn’t looking too promising, but definitely check before making the drive over here!

The CrossFit Open is quickly approaching!! Check out all the details of what the Open is all about on games.crossfit.com We will be doing our own “in-house” style Open (Team Pat vs. Team Dom) every Friday during the season. Sign up sheet will be released soon with our annual shirt design.

A little something different for our strength day today! …

Benchmark WOD - “LYNNE” 5 Rounds

• Max Reps: Bench Press (Bodyweight / 75% of BW)

• Max Reps: Pull Ups

  Score = Bench + Pull Up reps

Every round will start on the 6:00 mark

Thursday 01/22

WOD - 15:00 AMRAP

• 5 Power Cleans

• 10 Deadlifts (185/135)

• 15 Box Jumps (24/20)

Post WOD - 5 Rounds: Double KB Holds

• :20 Farmers Carry Hold

• :20 Front Rack Hold

• :20 Overhead Hold

Wednesday 01/21

Strength - Every 2:00 x 4 Sets

• 5-5-3-3 Strict Press

• Build to a heavy set

WOD - 6:00 AMRAP + 2:00 Rest x 3 Sets

• 30/24 Cal Row

• 15 S2OH (95/65)

• 15 T2B

• 15 Front Squat

  Pick up where you left off

Tuesday 01/20

Strength - Every 90s x 7 Sets

• 1 Power Clean + 2 Hang Power Cleans

• Build to a heavy complex

WOD - 10 RFT

• 25 DU

• 1-2-3-4-5-6-7-8-9-10

  • Burpees

  • KB Swings (53/36)

Monday 01/19

All classes on today

Strength - 5 RNFT

• 20 Banded tricep pull downs

• :20 Ring support hold

• Rest 1:00

WOD - Alt OTM x 5 Rounds

Min 1 = Max Cal Row

Min 2 = Max Wallwalks

Min 3 = Max Rope Climbs

Min 4 = Rest