A) Strength: 15 minutes to work up to a heavy complex: Power Snatch +2 OHS B) Conditioning: 8 min AMRAP 4 Wall Ball. 4 Box Jump. **every round increases by 4 reps**
Strength: Back Squat 5-5-3-3-1-1 Percentages (75/80/85/87/92/95). Conditioning: 7 Rounds for time: 7 power Cleans (115/75) / 7 Push Jerk (115/75) / 7 Burpee over barbell. Todays Results
150522 Friday
If you are hitting Murph on Saturday, taking a rest day today is a wise choice. Make sure you are hydrating frequently throughout the day. For Time: 21-15-9 reps of: Rowing (calories), power clean and jerk (135/95). Core Cash out.
150521 Thursday
Strength: Push Press: 2-2-2-2-2. Work to a 2 rep max. Conditioning: For Time: Power Snatch 3-6-9-12-15 (95/65), Run 200 meters after every round. **Workout finishes with 15 power snatches. **Time Cap: 15 min Todays Results
150520 Wednesday
The weather is becoming more hot and humid by the day. Working out when you are dehydrated can be dangerous. Be sure to drink plenty of water before, during and after you train. Strength: Every 90 seconds for 30 minutes (20 sets): 1 Clean Deadlift + 1 hang clean + 2 Front Squats Todays Results
150519 Tuesday
5 rounds for total reps (Fight gone bad style): :40 seconds of work / :20 seconds of rest A) Row for Calories B) Russian KB Swings (70/53) C) Slam Ball D) Burpee Box Jump *Continue to cycle through A-D for 5 rounds. Keep a running score. Score 2: Core Cash out: We have been working
150518 Monday
Strength: Deadlift. 5-5-5-5-5. Work up to a heavy 5. *Bar must be controlled back to the floor. Conditioning: 3 rounds for time: Run 400 meters, 40 air squats, 15 pull ups. Todays Results
If you plan on running the 5k on Saturday we would appreciate if you wore a piece of CrossFit Immortal apparel. The new T’s and tanks just came in!!! Check out the Picture above. A) Weighted PullUps (5×3) B) Partner WOD: 10 Alternating Rounds (5 each): Row 150 / 15 Wall Balls / 20 Double
Strength and Conditioning: 20 Min AMRAP 7 T2B / 7 Russian KB swings (70/53) / 7 DB Push Press (40/25) / Run 200. B) Core Work. Todays Results
Strength: A) Work to a heavy Snatch. B) Pull-Up / Dip Program
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  • Schedule Change – CLICK HERE
    December 15, 2014

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Schedule Change – CLICK HERE

December 15, 2014
Starting Monday January 12th, the 6:30pm class on Mondays and Wednesdays is now an open gym hour. Open gym is a great time to work on skills or maybe make up a workout you might have missed. There is still a 7:30 group class to follow on those days.