Honor a Hero Friday

CrossFit 5150 – CrossFitMetconDesforges (Time)5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12,...

CrossFit – Thu, Sep 19

CrossFit 5150 – CrossFitAccessory WorkMetcon (No Measure)4 Rounds (11:30) 1 min. work/30 sec. rest 1. HSPU 2. Double Unders *Rotate movements. Work on each skill depending on your level. Challenge yourself! In other words, try something new (move up to the next...

CrossFit – Wed, Sep 18

CrossFit 5150 – CrossFitWeightliftingPush Jerk + Split Jerk (50/1, (60/1)2, 70/1, (75/1)2 )Front Squat (60/3, 70/3, 80/2, (90/1)3)MetconMetcon (Time)For time: 20-10-5 Wallballs 20/14 Kb Swings 1.5/1.0 *10 min cap rx+ = WB 30/20 KB...

CrossFit – Tue, Sep 17

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Rounds and Reps) 16 min. AMRAP 500m Row 20 Alternating DB Snatch 50/35 20 DB Goblet Squat 50/35CoreMetcon (Time)For time: 50 Mountain Climber 40 Russian Twist 30 Plank Leg Lift 20 Triple Crunch 30 Plank Leg...

CrossFit – Mon, Sep 16

CrossFit 5150 – CrossFitWeightlifting2 Bear Complex + 3 Thruster + 4 Front Squat (10 min. EOMOM 5 x 1 *Build weight each set as form dictates.) *Bear Complex: P. Clean + Fr. Squat + Push Press + Back Squat + Behind the Neck PP *You may break between the...