Saturday

Gym – CrossFit Stop trusting in man, who has but a breath in his nostrils. Of what account is he? —Isaiah 2:22 View Public Whiteboard Warm-up Athlete choice 15 minutes then we hit it Metcon (Time) Rotate after every 5 reps 45 minute Cap Rx: #95/65 Rx+: #135/95...

Friday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warn-up: 10 min cap Snatch (Heavy 1RM for the day) Take 15 minutes to find a heavy 1RM for the day (Not shooting for a PR, just what feels heavy). Metcon (Time) For time: 25 min cap Using 60% of the...

Monday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up : 10 min cap Back Squat (6,4,2 6,4,2 6,4,2) This is week 3 of our 6 week squat cycle. All percentages are increasing by 2%. 25 min time cap Warm up to 64% of 1RM then complete waves: Wave 1 6 @...

Saturday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 20 min cap Metcon (Time) Valentines partner wod For time:Buy-in: 300m wallball carry then 3 rounds: 25 medball sit-ups 25 push-ups 25 DL’s (300) 25 Wallball Cash-out: 300m KB farmer carry...

Friday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 15 min cap Spartan 300 (Time) 10 Rounds for Time 5 Strict Chest-to-Bar Pull-Ups 10 “X” Dumbbell Movement (70/50 lb) 15 GHD Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell...