Saturday schedules will be amended for five weeks during the open. Stay tuned for details.
5-6 reps back squat (@2111)
20 burpee pull-ups
15 burpee pull-ups
10 burpee pull-ups
5 burpee pull-ups
build to todays heavy:
segmented snatch deadlift + hang power snatch + power snatch
7 rounds for time:
7 hang power snatches
7 burpees over the bar
*pick a load that allows you to do each movement unbroken
Join us at 10am on Saturday, October 20th, for 6 hours of hands on coaching withAlex LaChance, 2014 CF Games competitor and former all American Gymnast. Click here to register.
All levels are welcome! Topics covered include:
-Kipping TTB, pull-ups, and CTB progressions and efficiency tips
-Breaking down the butterfly pull-up
-Handstand holds against the wall and freestanding
-Strict and kipping handstand push ups progressions and efficiency
-Handstand walk progressions and efficiency
-Handstand walk obstacle course tips and tricks
-Bar and ring muscle up skills and drills
Join us Memorial Day: Monday, May 28th at 9am!
5-5-4-4-4-3-3-3 floor press
every 5 mins for four rounds, each round for time:
5 hang power snatches (135/95)
The CF Open truly is for everyone! Whether you’ve been doing CrossFit for two months or two years, we encourage you to participate!
We’re open! Join us for a Christmas workout!
Saturday, December 9th – 6:30pm
do NOT miss out!
The first workout will be announced Thursday, Feb 23rd! We will do each workout on Saturdays at 10am! Don’t miss out on the fun!