Gravy Sweats

CrossFit 234 – CrossFitMetconMetcon (AMRAP – Rounds and Reps)Partner WOD (part 1) 1 partner works-1 partner rests DB wt: (50#/35#) 20 min AMRAP 50 DB Front Rack Squats 40 DB Hang Power Cleans 30 DB Shoulder to OH 20 DB Thrusters 10 DB Man-Makers 3 minute...

Black Friday!

CrossFit 234 – CrossFitMetconMetcon (AMRAP – Reps)AMRAP 5:00 Max Calorie Row 1:00 Transition 5:00 Max Calorie Bike 1:00 Transition 5:00 AMRAP Burpees*score is total reps combined between all 3 movementsBulletproofingSpend at least 5:00 mobilizing that...

WE ARE THANKFUL FOR YOU!

CrossFit 234 – CrossFitMetcon5k Run (Time)Max Effort 5k RunJoin us for the Chris Yung 5k or do one on you own! If you’ve never run a 5k before, then walk/run one or get out and move for 25:00-30:00 straight.

Thanksgiving Eve

CrossFit 234 – CrossFitStrengthMetcon (Weight)Take 15:00-20:00 max to perform: Squat Clean and Split Jerk4 @50% 4 @60% 3 @70% 3 @80% 2 @90% 1 @95% *stay strict with percentages. Nobody touches 100% today. If you fail a lift, drop...

Tuesday

CrossFit 234 – CrossFitStrengthSingle Leg Bent Over DB Row (3×5)MetconJosh (Time)21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday...