New 5pm Specialty Classes for the Month of November!
Mondays- CrossFit Endurance- Rowing: develop better mechanics on the C2 while improving pace, power, stamina, and endurance. Much of it involves sitting on the rower and going fast- but also integrates other movements AND the power of the group. Work/rest, intervals, sprints, and other methods will be used to toughen you up, from BOTH a physiologic AND psychologic perspective!
Wednesdays- Underground Strength: as it continues to get even more dark outside, the training gets even darker! Using less traditional methods mixed with tools like sleds, sandbags, tires, weight vests, and atlas stones- get stronger and develop the ability to take on more work than you thought.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
50/35# DB thrusters, 15 reps
50 plate jumps (20/10kg bumper plate)
15 pull ups
Post time and scaling

Monday 5pm Specialty Session- Rowing Endurance Class #1
Rowing Intervals and potentially other movements

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
400m run
45/30kg power snatch, 8 reps
16 push ups
45/30kg power cleans, 8 reps
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split jerk
1-1-1-1-1-1-1
Post new 1RM to whiteboard

Wednesday 5pm Specialty Session- Underground Strength Class #1
An assortment of sled, sandbag, atlas stone, tire, weight vest workouts- varies each week.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
42-30-18 reps for time of:
Wall ball shots (20/14#)
Scott ups
Post time and scaling

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Power clean
5-5-5-5-5
Post number of sets at heaviest load

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD- WLC Post test
Double Reverse Baseline (individual pursuit)
-then-
Team Finisher