CrossFit, Strong & Sweat WODs Friday June 14th 2019

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Click the photo to register your team!


July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!



A.) Every 3min. x 10 rounds:
4 Hang Power Snatch (Climbing)
10 Toes-To-Bar
50 Double Unders

*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10

If you have time, complete this on your own time open gym style:

B.) 3 Sets:
1min. of lateral Db raises
Immediately into;
1min. of front Db Raises
1min. of rest
* pick a weight that you get between 12 to 15 reps with

C.) 1 Set:
50 Russian Twists with the *heaviest DB you can.
*Left+Right= 1rep
*Shoot for 50/35lb+
*Does not have to be unbroken


Beginning of DELOAD period

This Friday and all of next week (three training days) will be deload days. Next week, there will be weights and BW movements and “normal” training, albeit lower loads and lower intensity. For today, just cardio!

Choose from below options, or try out the Sweat program just go light and easy:

Run 5K


Row 5K


Bike 10K

+ Mobility work x 15-20 min on needed areas


Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
*Go hard! You want at least 2 min of rest each round… you SHOULD need it. Let’s go.
*Please scale to 5 TTB if you start breaking.. they need to be unbroken and fast!

*Go for 70/50s on part 1 if you can!

Rest 5 min.

For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB

Categories: WOD

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