Month: September 2015

Handstand Push Ups

Skill/Review:  Handstand Push Ups Kipping Handstand Push Ups and Progressions Conditioning:  4 Rounds for Time 800m Run 25 Handstand Push Ups

Sumo Deadlift

Strength:  Sumo Deadlift 7-7-7-7 Conditioning:  5 Rounds for Time 15 Pull Ups 20 Mountain Climbers 25 Double Unders

Overhead Squats

Strength:  Overhead Squats 3-3-3-3-3 Conditioning:  10 minute AMRAP Snatches @135/85 with 5 burpees over bar starting min 2:00 * any type of Snatch permitted * every rep must touch ground

No more 8am (for now)

Power Keg Fam, Beginning October 1st, we will be altering some of our classes – times and types. The most noteworthy at the moment will be our 8am class. For the time being, this class will no longer be an “All Levels CrossFit” class. It will be designated as an “Open Gym” hour. We are looking …
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Bring Sally Up

    Strength:  Jerk Doubles 1-1-1-1-1 (2 unbroken Jerks) Conditioning:  (a)  Bring Sally Up  135/95 (b)  For Time: 200m Run 20 Toes to Bar 20 Thrusters (65/45) 20 Burpees * 3 minute rest between (a) and (b)


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