Tuesday Schedule 5:30am: KC 12:00pm: Dan 4:30pm S&C: Patrick 5:30pm: Dan 7:00pm: Dan Workout of the Day, Really Heavy Grace, For Time: 30 clean and Jerks (185,125) Intentions: review/learn the clean and jerk, practice, and choose a challenging load that allows you to finish the 30th rep under 20 minutes.

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm Open Gym-Franco 7:00pm Sirius Burn-Dallas CrossFit Workout of the Day, Partner/Team WOD: in groups of 2 or 3 23 min AMRAP (only one partner works at a time) 40 calorie row 40 Ring Dips or Hand Release Push-ups 40 Power cleans (115,85) 40 burpees with no jump Intention:…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the Day, -Post warmup I) 15 minutes of instruction and practice on the “Squat Clean Thruster”, during this time actively start adding load to the practice reps, finishing at or above your part 2 load II) “17.5” 10 Rounds for time ***there was no cap but…

Schedule- 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Workout of the Day, Fight Gone Bad ***not everyone needs to start at the same movement, but please proceed in the correct order from where you start.  three 5 minute rounds with 1 min rest between FOR TOTAL REPS: 1 minute wallballs (20,14 to 10’,9’) 1 minute sumo deadlift high-pulls (75,55)…

  Happy New Year and stay safe.   Coach Kasey will host open gym on Tuesday 1/1/19 from 3pm-5pm

  Schedule: 5:30am-Dixy 7:00am-Challenge Class, Patrick 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Dixy’s Birthday WOD (Coach Dixiana’s actual birthday is Thursday, but we felt that it would wrong to deprive the 4:30, 5:30, and 7pm classes the opportunity to celebrate. WOD=28 minute AMRAP ***Every 2:00 starting at 0:01, 5 burpees jumping over the barbell -Barbell load is…

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash: on a 35:00 minute running clock, and for total time including rest. ***DO NOT attempt all 3 portions if you can’t put forth at least 70% of your maximum effort throughout the whole portion. I) 24-21-18 deadlifts (155,105) hand release push-ups Rest 5:00 II) 18-15-12 power cleans (155,105) 1-1…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, I) Technique, Power, Strength, Speed: Snatch Spend class time learning the points of performance for the snatch. It’s athlete’s choice whether they work the power or squat snatch. Coach led drills 1-1-1-1-1 snatch II) “Annie” For time 50-40-30-20-10 double unders/2:1 singles sit-ups Intention…

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash ***warmup emphasis on just doing the movements involved in the mash with some additional stretches/mobilizations to prep. WOD must start no later than 20 minutes into the hour. (on a running clock set to 40:00) I) For Time, •Sit-ups: 42-30-18 •Single Arm dumbbell thruster (50,35) 10/10-8/8-6/6 (so…Round 1=42…

  Schedule: 5:30am-Dixy 12:00pm-Kasey 4:30pm-Dan 5;30pm-Dan 7:00pm-Franco Workout of the Day, “The Filthy Fifty” For time: 50 box jumps (24,20) 50 jumping pull-ups 50 kb swings (35,26) 50 walking lunges 50 knees to elbows (45,35) 50 push-press (45,35) 50 good mornings (45,35 or hip extensions) 50 wallballs (20,14 to 10,9’) 50 burpees 50 doubles unders/100…