Thursday 01/11/18

Thursday 01/11/18 Front Squat 3x 10 (60%) Bentover Row 3x 10 to 12 Pull Ups (interval) 4 x 30 sec of pull ups / 30 sec of rest

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Wednesday 01/10/18

Wednesday 01/10/18 16 minute AMRAP: -10 shuttle runs (50ft) -15 Burpees -20 Goblet Lunges (35/26lb) -25 Abmat SitUps -30 Air Squats

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Tuesday 01/09/18

Tuesday 01/09/18 10 min EOMOM Clean + Hang Clean + Jerk @ 70% 3x 8to10 (Start at 63%) Conditioning: “16.3” 7 min AMRAP -10 Power Snatches (75/55) -3 Bar Muscle Ups

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Monday 01/08/18

Monday 01/08/18 Back Squat 3×10 (63%) Bench Press 3×8-10 (Start at 63%) Row Sprints: Accumulate 3k with a partner. Switch every 250 m. Photo by:Ashley Helliwell

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Saturaday Deadlifting & Donuts!

EVERYONE IS INVITED! Join us for a FUN Saturday WOD to raise money for the brave men and women of the Jonesboro Police Department in honor of Law Enforcement Appreciation Day! We ask for a $5 donation to participate and we will have coffee, donuts and DEADLIFTING!! SEE YOU AT 9AM SATURDAY! Bring a friend!

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Friday 01.05.18

Friday 1.5.18 Strict Press 5×1 Push Press 5×3 Push Jerk 5×5 #getitgirl #crossfit #focus Photo By Ashley Helliwell

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Thursday 01.04.18

Thursday 01.04.18 20 min AMRAP (as many rounds as possible) 50 Double Unders 40 Wallballs 30 Pull Ups 20 Cal Row 10 Power Cleans Photo by Ashley Helliwell

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Wednesday 01.03.18

Wednesday 02.03.18 High Hang + Low Hand Snatch 10×2 (65%) EMOM (every min. on the min.) Bentover Row 3×12 to 15 For time: 2k Row

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Tuesday, 01/02/18

Strength: Bench Press 3x 10 to 12 Back Squat 3×10 Conditioning: 3 Rounds For Time -12 Burpees -10 Kettlebell Swings (2/1.5) -12 Abmat Sit-Ups

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Friday 12.29.17

Friday 12.29.17 3 attempts to find 1rm deadlift Interval: :35 – :50 “Couple’s Retreat” 8 alternating rounds with Partner (Go for Unbroken!) 15 min cap -12 Cal Row -9 Thrusters (95/65) -6 Chest to Bar Pull Ups Photo by Ashley Helliwell

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