Friday, March 17th

Skill Work

10 minutes of practice:
Handstand Push-Up


Complete as many rounds as desired in 13 minutes of:
50 Double Unders
40 Air Squats
30 Abmat Sit-Ups
20 Push Press, 95/65
10 Pull-Ups

Post rounds completed to Comments.

Wed, Mar 15th and Thurs, Mar 16th

Heads Up! Thursday night at 8pm is the announcement for 17.4. Come to the gym and watch, and/or do the workout at 8pm with Matt and Lizzy! The regular 8pm class is cancelled.

Wednesday Oly

Clean + Power Clean + Hang Power Clean
5 x (1+1+1)

2 Push jerk + 1 Jerk
5 x (2+1)

Thursday CrossFit

Back Squat

Complete as many rounds as possible in 10 minutes of:
50 ft Handstand Walk
15 Box Jumps, 30/24 in

Post loads and rounds completed to Comments.

Tuesday, March 14th


5 rounds of:
5 minutes of rowing
5 minutes of rest

Post distance rowed for each interval to comments.

Monday, March 13th

The secret is out, MMA pants are here, and they’re perfect for every occasion.
Gym? Yes. Home? Sure. Date night? Oh yeah. Order yours now.




Complete as many rounds as possible in 8 minutes:
15 Wallballs, 20/14
30 Double Unders

Post loads and reps to Comments.

Sunday, March 12th

Oly Session

Clean + 2 front squat + jerk
5 x (1+2+1)

Front squat
3 – 3 – 3

CrossFit WOD

4 rounds for time of:
15 ring dips
45 sit-ups
500m Row

Post time to comments.