Be CrossFit

Rope climbs this Saturday. Dress accordingly.

Also last chance to order a syndicate shirt. Check the members page.

Strength: BB Complex

Power Clean
Hang Clean
Jerk
Jerk

6 Sets

2 Easy
2 Medium
2 Tough

WOD: Partner WOD

3 Rounds
150- Double Unders
30- Sync DB Lunges 50/35 ( Overhead)
30- Box Jump Overs
30- Toes to Bar ( 10 T2B/MU Complex)

(RTG)

Everyone who wants a Syndicate Team shirt, please head to members page to order one. Friday is the last day.

WOD: Every 9:00 x 4 Rounds
Machine couplets

21-15-9 / 18-12-6
* Target Time Sub 7:00*

Each interval you choose a new machine pairing and you can start with either machine

Row + Ski
Row + Echo
Row + C2
Ski + Echo
Ski + C2
C2 + Echo
Run + Echo

Head to the Members Page to order a syndicate shirt if you’d like one

Strength: Pushpress
5 x 4 Across
**At last weeks heavy 3s**

WOD:

10 Rounds

3/3- Hang DB Clean & Jerk
6- Goblet Squats
15/12- Echo Cals

RX: Go heavier than normal
60/40….70/50….80/60

Strength: Rope Climb

Every 3:00 x 5 Sets

4- Rope Climbs

RTG: First 2/1 Legless

WOD:
@0:00
5 Rounds

7- Deadlifts 255/175
4- Wall Walks or 12- HR Pushups

@ 10:00

5 Rounds

12- Farmer Carry Lunges (walk or step in place)
10- Burpee BJ Over

Send a message to learn more

One more day of modified class times. I’ll be back tomorrow afternoon for 3:30 and on. Thank you everyone for your patience with this, and for the support over the weekend from afar.

5:15 will be coached by Brian
6:30/7:30/8:30/9:30 will be “open gym”

Strength: Front Squats
5x5 No Tempo
Build
*goal is heavier than last week*

WOD:

50- Wallballs
20- V Ups
35- Wallballs
35- V Ups
20- Wallballs
50- V Ups

RX+ : Heavy Wallballs / T2B

Thank you everyone for helping today run smooth with the open gym scenarios. Tomorrow will be the same thing. 630/730/830/930am will be open gym. All other classes will be normal

Strength: DB Bench Press / Ring Row

6 x Superset

10-15 DB Bench

+

5-10 Ring Rows

WOD:

Partner WOD
AMRAP 20

600m C2
*5 Sync BFB*
30- Wallballs
*5 Sync BFB*
15- Hang Power Cleans (ascending)
*5 Sync BFB*

115/75…135/95…155/105…185/125…205/145