CrossFit – Sun, Jul 6

CrossFit 5150 – CrossFitWeightliftingTrifectaFront Squat + Back Squat + Overhead Squat *1 rep max *Do not rack the bar until the 3 lifts are completed.MetconMetcon (Time) For Time: 3 Rounds 10 Deadlifts 155/105 10 Pull ups 2 Rounds 10 Hg. P. Cl. 135/95 10 Bar...

CrossFit – Sat, Jul 5

CrossFit 5150 – CrossFitMetconMetcon (Time) For time: 60/40 Bike Calories 60 Box Jumps 24/20 in 60 Kettlebell Swings 1.5/1.0 60 Deficit Push Ups 50/35 DB 60/50 Row Calories

Friday, July 4, 2025

CrossFit 5150 – CrossFitHappy Fourth of July! We will celebrate the 4th of July today with a beach WOD and party afterward. Please arrive at the beach on Ocean Blvd. and 54th Pl. by 8:15 a.m. We are starting at 8:30 a.m. We will WoD then have morning snacks and...

CrossFit – Thu, Jul 3

CrossFit 5150 – CrossFitWeightliftingBench Press (5 x 5)*Start at 50% and build weight each set.Bent Over Row (5 x 5)*Start with the barbell and add weight each set. *Alternate between bench press and bent over rows. *15 min. for lifting.MetconMetcon (AMRAP...

CrossFit – Wed, Jul 2

CrossFit 5150 – CrossFitWeightliftingPower Clean + Push Jerk (60/2, 65/2, (70/2)2, (75/1)5)9 min. EMOM *Even though you will lift every minute (rest between sets), take your time on the set up and focus on form.Front Squat (60/3, 70/3, 80/3, 85/2, (90/1)3)*Rest...