WOD

CrossFit Friday

AnnouncementsSunday Benchmark is Karen. 150 Wall Balls for time.CrossFit 1Force - CrossfitA: DB Bulgarin Split Squats (DB Bulgarin Split Squats @ 4xx1 tempo 3 x 4 reps p)B: Back SquatBS 2.2.2 x 3 sets rest 20 secs betw sets of 2 and then rest as neededMetcon (AMRAP -...

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Thursday CrossFit

AnnouncementsSunday Benchmark is Karen. 150 Wall Balls for time.CrossFit 1Force - CrossfitA: Deficit DeadliftStand on 45lb platesDeficit DL (2 in) 4 x 6 reps @ 65-75% of 1 rm DL (Not tng)B: Single leg Wall Sit Hold x 60 secs accumulate per side *If this is too hard,...

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Express Thursday

AnnouncementsSunday Benchmark is Karen. 150 Wall Balls for time.CrossFit 1Force - Express ClassThursday Thrasher (Time)For time 50/35 Cals on Rower or AB 30/21 Cals 50 KB Swings (53/35) *can scale up to (70/53) 50 Up n over Box Jumps (24/20) 50/35 Cals on Rower or AB...

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CrossFit Wed

CrossFit 1Force - CrossfitA: 1-arm KB or DB Strict Press x 6 reps into 1-arm Waiters Walk x 100 ft per side x 3 sets (moderate weight)B: Push Jerk (PJ up to tough set of 4 in 10 mins)B: Push Jerk (PJ up to tough set of 4 in 10 mins)Metcon (AMRAP - Reps)10 EMOM Odd...

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Tuesday Express

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - Express ClassMetcon (AMRAP - Rounds and Reps)12 min amrap 50 ft Odd Object Loaded Carry @ tough weight 30 DU 10...

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Tuesday CrossFit

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossfitA1: 1-arm KB Front Rack Walk (4 x 100 ft per side res)A2: 1 arm Farmer Walk ( 4 x 100 ft per side rest 30 sec)*KB or DBA3: Sled Push 4 x 75 ft (Heavy) rest 90 secsMetcon...

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It’s everything.