Monday, November 6th
A. STRENGTH: Every 2 Minutes, Back Squat 5x3 @ 80% B. METCON: 15 Minute AMRAP: 50 Double Unders 10 Box Jumps (24/20) 15 Hang Squat Cleans...
Saturday, November 4th
A. BARBELL CONDITIONING: For Time: 12 Minute Time Cap 10 Clean and Jerks (115/80) 8 Clean and Jerks (135/95) 6 Clean and Jerks (155/105)...
Friday, November 3rd
A. GYMNASTICS/STRENGTH: 12 Minute EMOM (6 Rounds) Station 1 – 12 Walking Lunges with Double KB (53/35) Station 2 – 5 Handstand Push-Ups...
November Spotlight athlete of the month - Meet Aly!
Check out our Spotlight Member Page to read about our Current Athlete of the Month! https://www.crossfitburien.com/spotlight-athlete...
Thursday, November 2nd
A. SKILL/STRENGTH WORK: 12 Minute EMOM (4 Sets) Station 1 – 40 Double Unders Station 2 – 40 Second Plank Hold Station 3 – 5 Strict Press...
Wednesday, November 1st
OVERHEAD SQUATS + SNATCH WORK A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on...
Tuesday, October 31st
A. BARBELL CONDITIONING: 8 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (FB -155/105) *COMPLEX NEEDS TO BE...
Monday, October 30th
A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 75% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65) Lateral Burpees...
Saturday, October 28th
A. BARBELL CONDITIONING: For Time: **12 Minute Time Cap** 10 Thrusters (115/80) change weights 8 Thrusters (135/95) change weights 6...
Friday, October 27th
A. GYMNASTICS/STRENGTH: Alternating Every 90 Seconds: (4 total rounds) Front Squat 4 Reps @ 70% Ring Dips 6 Reps B. METCON: 3 RFT: 500...
