WOD

metcon monday

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossfitMetcon (Time)4 rds 400m run 10 Squat Cleans (135/95 lb) 15 Bar Facing Burpees *Time cap is 21 mins! + Finisher Work: BS 6 x 3 reps @ 70-75% *1st rep @ 33x1 tempo and the next...

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Benchmark Sunday

AnnouncementsIf you're using kid care, please sign in before class! Sunday Benchmark is Karen. 150 Wall Balls for time.CrossFit 1Force - CrossfitKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#A: Warm-up (No Measure)Squat SKill Work/...

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Endurance

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossFit EnduranceMetcon (Time)Partner Workout For time 400m Sled Drag (3/2 plates) 100 Ball Slams (30/15) *can scale up to (50/30 800m run as a team 100 WB w/D-Ball (30/15) 400m...

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CrossFit Saturday

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossfitA: 1-arm DB Push Press 3 x 8 reps per side (Moderate)B: Push Press PP 4,3,2,1,1Metcon (AMRAP - Rounds and Reps)Partner Workout 22 min amrap 40/28 Cal Row 50 PP (95/68) 60...

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CrossFit Friday

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossfitA: Front Foot Elevated Split Squats 3 x 6 reps per side (foot on 45 lb plate)B: Back SquatBS 1.1.1 x 4 sets rest 10 secs betw singles and then rest as neededMetcon (No...

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CrossFit Thursday

AnnouncementsIf you're using kid care, please sign in before class! CrossFit 1Force - CrossfitA: Crossbody DB Muscle Snatch 3 x 6 reps per side (Moderate) 3 x 6 reps per side (Moderate)B: Hang PS (Below knee) + Hang Snatch (Below Knee) + OHS 1 + 1 + 1 every 75 secs x...

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Programming isn’t anything

It’s everything.