Monday,1/1/2018

Feliz Año Nuevo 12 PM ONLY Get Ready to: Partner up Row Snatch Plank Hang Clean and Jerk and…learn about Kilograms 2018 CrossFit Terra Nova’s Challenge and the Burpee Challenge Start...

Sunday, 12/31/2017

  “The Lyon” 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family...

Friday, 12/29/2017

New Year’s Workout Monday, Jan 1st @ 12PM C.- For time: 20 power cleans @50% 18 kipping pullups/ ring rows 16 power cleans @60% 14 chest to bar pullups/sitting pullups using barbell on squat rack 12 power cleans @70% 10 strict pullups/jumping pullups 8 power cleans @80% 6 strict weighted pullups/chest 2 bar jumping pullups 4 power cleans @90% 2 muscle ups/2x 30 second hanging hollow rocks N.- Thursday’s...

Thursday, 12/28/2017

New Year”s Workout Monday, Jan 1st @12PM C.- Split Jerk 3 sets of 5 @75% at 40 past the hour For Time: 40 cal row 30 double unders 20 kettlebell snatches, total (16/24) 10 power cleans (with the weight used on your split jerk) 20 kettlebell snatches, total (16/24) 30 double unders 40 cal row N.- Wednesday’s...