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08272018- Row/Thruster Intervals

Strength/Skill: Back Squat- build to a heavy set of three Workout of the Day: Complete five 2 minute rounds of: 10 Thrusters (95/65 lbs) 200 …

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08262018- Sunday Open Gym

Open Gym: 9:30am – 11:00am. Please make sure to come with a plan for what you would like to get done. Everything should be wrapped up …

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08252018- Partner Saturday

Strength/Skill: Rotate through: Ring Push Ups x 5-10 reps Supine Grip Bent Over Row x 8-10 reps V-Ups x 5-10 reps Workout of the Day: …

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08242018- “Nancy”

Strength/Skill: 5 sets of: Snatch x 1.1.1 Workout of the Day: “Nancy” 5 rounds for time: Run 400 meters 15 Overhead Squats (95/65 lbs)

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08232018- Gymnastics Skills

For time: Run 300 meters 40 Dumbbell Snatch Run 300 meters 30 Dumbbell Snatch Run 300 meters 20 Dumbbell Snatch Run 300 meters 10 Dumbbell …

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08222018- Run/Dumbbell Snatch

Strength/Skill: Build to a heavy single Split Jerk Workout of the Day: For time: Run 300 meters 40 Dumbbell Snatch Run 300 meters 30 Dumbbell …

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08212018- Clean/T2B/Burpee Chipper

Strength/Skill: Complete 6-8 sets of:  1 Clean Pull + 1 Power Clean Workout of the Day: For time: 30 Power Cleans (155/105 lbs) 30 Toes …

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08202018- Cindy and Cals

Partner Saturday: Running and Dumbbells #crossfit #cf414 A post shared by CrossFit 414 (@cf414) on Aug 19, 2018 at 8:53am PDT Strength/Skill: Back Squat- 2 …

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08192018- Sunday Open Gym

Open Gym: 9:30am – 11:00am. Please make sure to come with a plan for what you would like to get done. Everything should be wrapped up …

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08182018- Partner Saturday

Strength/Skill: Rotate through: Plyo Push Up x 5-10 reps Feet Elevated Ring Row x 5-10 reps Bodysaw x 30 seconds Workout of the Day: With …

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