Monday  A.  4 sets  Front Squat x 2 reps Rest 2-3 minutes Build to a heavy double for the day. B.  20-16-10 / 16-10-6  Front Rack Lunges 115/75 95/65 65/35 (Beginners may use Dumbell farmer hold) 8-6-4/ 4-3-2  Bar Muscle Ups/ strict pull ups/negatives  C.  Optional if time  Three sets of: 20 reverse snow angles…

Saturday  NO CLASS  The gym is closed. We will be at North Haven CrossFit Couples Crush competition. Come on out and cheer us on!

The Gym will be closed this Saturday 7-29.  We will be competing at the North Haven Couples Crush competition. Come on out and cheer us on! Friday  A.  Dead Lift Cycle 1 Week 3 5@75% 3@85% 1+@95 B.  4 Rounds 8 Sumo Dead Lifts 185/135 155/95 125/75 16 hanging side raises each side 32 Mt….

The gym will be closed this Saturday.  We will be competing at the North Haven Couples Crush Competition.  Come out and cheer us on! A.  Bench Press  Cycle 1 Week 3 5@75% 3@85% 1+95% Or  5×5 Bench Press with the empty bar building in weight if form allows. B.  For Time with a 25 minute…

A.  Strict Press Cycle 1 Week 3 5@75% 3@85% 1+95% Or  5×5 strict Press starting with the empty bar building in weight if form allows. B.  20 minute AMRAP of:  Option 1.  “Nate” 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53) Option 2. 2 donkey kicks to a 20″ or 12″ box or folded…

There will be no Saturday 10 AM class. July 29th. The gym will be closed. Several of us will be competing at the couples crush competition at Northaven CrossFit.  Tuesday  A.  Every 2 Minutes for 10 minutes   Power Clean + Clean Start with empty bar and add weight if form allows * If you are…

Monday  A.  Back Squat Cycle 1 Week 3 5@75% 3@85% 1+@95% B.  “Josh” 21 Overhead Squats (95#/65#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups  Scale =  21-15-9  Overhead Squat & Ring Rows C.  Optional if time allowed- Accumulate 3 minutes plank hold  or handstand hold

DELAY OPENING….Good Sunday morning to everyone!Open gym at 10 AM will be a little late. Gym will be opening a proximally 1015. Sorry for any inconvenience!

10:00am Sunday Fun Day with Coach Mark Come on in and make up a wod you missed or work on those weaknesses.

Saturday  Team wod with cook out and patio buil to follow  Teams of 4 200 Double Unders (1 person working at a time while the others hold plank. You must change to plank when you miss a Double under(single)) 75 Wall Ball Pass Overs- anytime the ball touches the ground everyone on your team must…

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