A. 21-15-9
Cals on Row
Burpees over rower
*10min Cap
–Rest 2min–
B. 9-15-21
Cal on Bike
Box Jump Overs
*10min Cap
–Rest 2min–
C. 400m Run
20 Reverse Burpees
200m Run
10 Reverse Burpees
100m Run
5 Reverse Burpees
*can use hands if need to on reverse burpees
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Every 5min for 15min
15 C2B Pull ups
20 S2OH 135/95
30 Russian KBs
Buy out core work
100 V-Ups
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
For time:
100 clusters 95/65
*every-time you break
•200m Run + 7bar Hopping Burpees
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Hero Hopper Friday
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
8 Rounds
2min work 1min rest
Alternating between A and B
A) buy in: 50 Lunges
Remaining time max slam balls
B) buy in: 30/22 Ring Rows
Remaining time max DB Snatches
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
Partner wod
100 cal row/bike
5 rounds
20 deadlifts 185/115
40 push ups
100 cal row:bike
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
10min for quality
BB accessory w/u
5 good mornings
5 back squats
5 bent over rows
5 up right rows
5 curl and press
12min amrap
7 Clean and jerks 135/95
7 C2B Pull ups
21 wall balls
New Class Alert!!!!!!
Starting June 18th Oly is coming back!!!!
Class Bio
Join Coach Chris as he guides you through the classical lifts (Snatch and Clean & Jerk) and the powerlifts (Back Squat, Bench & Deadlift)
Classes will emphasize the 5 barbell movements, their parts, and accessory work in order to promote more efficient movement in CrossFit as well as help you achieve new PR’s throughout all lifts.
Those interested in competing in Olympic Weightlifting in the future will highly benefit from this class as we will also go over competitions, rules, and methods.
Coach’s Bio
Chris has been a CrossFit athlete and coach since late 2012. He made the switch to Olympic Weightlifting in 2015.
In 2019 he’s qualified for the American Open Series and is on his way to qualifying for AO FINALS.
His current certifications are
USA Weightlifting Level 1
CrossFit – L2
CrossFit WL – L1
10min ladder
8-16-24-32-40
Cal Row
15-32-48-64-80
Lunges
2min rest
10min amrap
12 cal bike
18 floor press
24 v-Ups
2min rest
Buy out:
3min max
Wall balls
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