Free Day Partner Workout!

With a partner, complete as many rounds and reps as possible in 25 minutes of the following:
200 meter run (together)
10 Push ups
10 Sit ups
10 Air squats
10 Burpees
10 Jumping Jacks
10 Mt. climbers


Begin each round with both partners running 200 meters together. One partner must hold a plank while the other partner accumulates reps. Partners switch places EMOM.

Team workout!

In Teams of 3, accumulate as many reps/calories as possible in 30 minutes of:
Ground to Overhead 135/95
Row
Assault Bike


The team workout today will be performed in teams of 3! The workout today is simple, accumulate as many reps and calories as you and your teammates can in 30 minutes. The tricky part is that you all can switch at will meaning you all will have to have a plan going into the workout with the possibility of switching up that plan at some point. You may have multiple barbells for the ground to overhead and may snatch or clean and jerk for those. Courtesy of CrossFit Recursive. 

June 29, 2018

Bench Press

5-5-5-5-5

Performance

Complete as many rounds as possible in 12 mins of:
12 Push-ups
12 Pistols
12 Dumbbell Snatches 50/35

Fitness

Complete as many rounds as possible in 12 mins of:
10 Push-ups
10 Walking lunges with dumbbell
10 Dumbbell Snatches 35/25

June 25, 2018

Performance/Fitness

CrossFit Games Open 14.5/16.5

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

June 23, 2018

With a partner complete the following workout for time:

Workout A
21-15-9
Burpees
Box Jumps 24/20
Kettlebell Swings 53/35
400m Run

Workout B
21-15-9
Pull Ups
Deadlifts 185/135
Push Press 75/55
400 M Run


Partners: One partner completes 21 of each "A"  exercise while the other partner completes 21 of each "B"  then both partners run the 400m together. Then they swap and do 21 of the alternate workout (you do what your partner just did).  Then 400m  run.  Then 15 and then 9 of each doing the same.

June 21, 2018

Bench Press

10-10-10-10-10

Performance

Complete as many rounds as possible in 10 minutes of:
Box Jumps 24/20
Pull ups

Fitness

Complete as many rounds as possible in 10 minutes of:
Box Jumps 20/18
Pull ups

Start with one rep of each movement. Add one rep each round.

June 20, 2018

Performance

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 135/95
10 push presses 135/95

Fitness

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 115/75
10 push presses 115/75

June 18, 2018

Deadlift

10-10-10-10-10

Performance

Complete as many rounds and reps as possible in 8 minutes of:
6 Thrusters 95/65
12 Kettlebell swings 53/35

Fitness

Complete as many rounds and reps as possible in 8 minutes of:
6 Thrusters 75/55
12 Kettlebell swings 35/25

June 13, 2018

Performance & Fitness

With a running clock, every minute perform 1 lift and add 10 lbs.


Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible. 

June 11, 2018

Performance

For time
60 Calorie Row
50 Double unders
40 Wall Balls 20/14
30 Push-ups
20 Turkish Get ups 50/35 dumbbell
10 Overhead squats 135/95
5 Ring Muscle ups

Fitness

For time
60 Calorie Row
50x2 Single unders
40 Wall Balls 14/10
30 Push-ups
20 Turkish Get ups 35/25 dumbbell
10 Overhead squats 95/65
5 Bar facing burpees

Power Monkey Fitness Camp

Today's partner workout will be replaced with the Power Monkey Fitness Camp. 

Sat, Jun 9, 2018 9:00 AM  Sun, Jun 10, 2018 6:00 PM

Power Monkey Coaches Dave Durante and Mike Cerbus are focused on giving clients the best possible experience. Drills and technique used in their own training, their CrossFit athletes’ training, and with Team Power Monkey will be introduced to you and put into practice to maximize your movements and efficiency for WODs. Clients of all levels of experience will benefit from this opportunity to be coached by professionals with deep knowledge of weightlifting and gymnastics and their transfer to CrossFit.

Full Weekend Package $400 ($600 Value!)

4-Hour Specialty Sessions $150/each (Handstand, Muscle Up, Snatch and Clean&Jerk)

All levels are welcome to participate! Register on the Power Monkey Fitness site today to save your spot. Space is limited.