Fitness

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (8,8,6,6 @2011; rest 1:30-2:00) AKA Military Press Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP20: 8 knees to [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Reps) In 90 seconds: Row 250m Max over the erg burpees Rest 90 seconds x 6 rounds Score = total burpee reps B: Metcon [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (8,8,6,6; rest 1:30-2:00) Metcon B: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, 3RFT: 20 overhead squats 40 over the partner jumps* 60 partner WB sit ups (total) *One person holds a plank, [...]

We will have a limited class schedule around Christmas and New Year. Members and coaches alike will get a well-deserved break from their usual routines, and will be refreshed and ready to go for [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) 21-15-9 Handstand push ups Toes to bar B: Metcon (No Measure) 4 sets for strength: Ring row x 4-6 AHAP Hollow hold x 30-60 sec.

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (8,8,6,6 @2011; rest 1:30-2:00) Metcon B: Metcon (Time) AMRAP18: Max high plank hold 400m run 50 air squats Score = time [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean (Build to a heavy single for the day.) Metcon B: Metcon (AMRAP – Reps) EMOM21: Min 1 = 3 heavy PC Min 2 = bar [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (8,8,6,6 @2011; rest 1:30-2:00) AKA Military Press Metcon B: Metcon (Time) For time: 50/40 calorie Assault Bike 40 [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 100 renegade rows (total, alternating) 80 ball slams 60 Russian swings (70/53) 1200m run RX+ = renegade rows (50/35); [...]