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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 August 18

METCON: “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row…

2018 August 17

METCON: Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups…

2018 August 15

METCON: 7rds – 10 wall balls – 10 burpees – 200m run *15min timecap

2018 August 13

METCON Complete as many rounds as possible in 15 minutes of: – 24 sit-ups – 12 right-arm dumbbell push jerks – 12 left-arm dumbbell push…

2018 August 10

METCON: 16min EMOM – 1st 40 Double Unders – 2nd 3 Squat Snatches

2018 August 9

METCON 4rds – 3min row for distance – 3min DB curtis Ps – 3min burpee box jump overs – 3min rest

2018 August 8

STRENGTH: CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
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2018 August 18

METCON: “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row…

2018 August 17

METCON: Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups…

2018 August 15

METCON: 7rds – 10 wall balls – 10 burpees – 200m run *15min timecap

2018 August 13

METCON Complete as many rounds as possible in 15 minutes of: – 24 sit-ups – 12 right-arm dumbbell push jerks – 12 left-arm dumbbell push…

2018 August 10

METCON: 16min EMOM – 1st 40 Double Unders – 2nd 3 Squat Snatches

2018 August 9

METCON 4rds – 3min row for distance – 3min DB curtis Ps – 3min burpee box jump overs – 3min rest

2018 August 8

STRENGTH: CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
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