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Training for Friday, September 22nd

It’s Day 2 of the CrossFit Games Team Series! Reminder, no 6pm Class tonight!!! Team Series Workout #3 For Time (12:00 Time Cap) 50 Synchro Wall Balls 20/14 (Scale 14/10)

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Training for Thursday, September 21st

It’s Week 1 of the CrossFit Games Team Series! Workout #1 9-15-21 Synchro Thrusters 95/65* Synchro Bar Facing Burpees* *Scale Weight is 65/45 *Thrusters are synchronized at the bottom of

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Training for Wednesday, September 20th

Strength Work 1-arm DB Bench Press and Bench Press From 0:00-8:00 1-arm DB Bench Presses to get everything moving well and stabilizers turned on Sets of 8 on 1 arm

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Training for Tuesday, September 19th

Workout #1 500m Row Time Trial! *Will be reviewing proper rowing technique, how to start with a powerstroke, and strategy to best crush this time trial! Workout #2 For Time

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Training for Monday, September 18th

Strength/Skill Work Push Jerks and Split Jerks Perform complex of 2 Push Jerks + 1 Split Jerk 16:00 to climb as able Workout of the Day On a 10:00 Clock

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Training for Saturday, September 16th

West Side Comp is On!  Workouts at the Bottom. Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of Three EMOM for 5 Rounds A – Max

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Training for Friday, September 15th

Skill Work Rope Climbs Skill Review with Coach then: 10:00 EMOM 1: 2-3 Rope Climbs (Comp: 2-3 Legless, Scale: 2-3 pulls from floor or practicing climb technique) 2: Reverse Tabata

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Training for Thursday, September 14th

Strength Work Barbell Back Squat Set of 8-10 reps at a time, with 16:00 to  climb in weight.  When using these moderate rep ranges, make sure focus remains good form

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Training for Wednesday, September 13th

Strength/Skill Work D-Ball Over Shoulder 13:00 to practice the movement with our new D-Balls!!! 13:00 AMRAP 10 Push Ups 20 Russian Swings 53/35 (Comp 70/53) 30 Double Unders Cool Down

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Training for Tuesday, September 12th

Skill Work Snatch Balance 12:00 of Practice Sets of 3, climbing in weight if able with focus being on speed and quality of movement. Workout of the Day Every 3:00

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