CROSSFIT

MetCon

Each class will choose separately which TWO workouts they will be doing from ANY of the CrossFit Games Opens’ starting from the year 2011 .

Mobility

Banded Hamstring/Hip Series

Group Stretch

CROSSFIT

Strength

i) OH Squat 6×3 (Heavy Triple)

ii) CTB Pullups – 15s Work/45s Rest x7 (Speed)

Baseline

For Time:

i) 50 Calorie Row (6 Min Cap)

ii) 50 Calorie AB (6 Min Cap)

iii) MAX Plank

CROSSFIT

Lift

i) TnG Hang Clean 4×8 (Increasing)

ii) EMOTM 8 Minutes of:

Clean + Front Squat + Split Jerk (2)

Gymnastics

10 HSPU For Time

-Rest 2 Minutes-

20 HSPU For Time

-Rest 2 Minutes-

30 HSPU For Time

*12 Minute Cap INCLUDING Rest*

MetCon

Each class will choose separately which workout they will be doing from the CrossFit Games Open 2016.

To view the workouts, click HERE.

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Our Philosophy

Coaches Blog

FrostFit (Pictures)

CROSSFIT

Strength

i) 50 Back Squats For Time (105/155#)

ii) Weighted/Assisted Pistol Squats 5×5/Side

MetCon

6 Minute AMRAP of:

75 Double Unders

45 Snatches (55/75#)

15 Muscle Ups

-3 Minute Rest-

6 Minute AMRAP of:

60 Double Unders

40 Thrusters (55/75#)

20  CTB Pullups

CROSSFIT

Strength

i) Bench Press 5RM

ii) Deficit Deadlift 4×6 (Increasing)

MetCon

a) 12 Minute AMRAP of:

9 Burpees

12 T2B

15 S2OH (75/115#)

Immediately After:

b) 4 Minutes To Establish:

4RM Front Squat