menu close menu

Latest Posts

0 comments

CrossFit State College – Friday September 23

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% 5 RFT 15 KBS (24/16) 15 Sit Up 9 min Cap Cashout: Around the world (On Rig) 3x4, Handstand holds 3x30 sec CrossFit Lite 0-10: 2000m row max back squat 10:01-16: 1000m row max front squat 16:01-20: 500m row max thruster

read more
0 comments

CrossFit State College – Thursday September 22

General Warm Up Dynamic Warm Up AMRAP 10 8 OHS (95/65) 8 CTB 8 Bar Facing Burpee 5 min Rest 3 RFT 800m Run 20 Push Press (95/65) 35 min Cap Cashout: Glute Smash with lacrosse balls/roller, Tricep Smash w/ bar/lacrosse ball/foam roller CrossFit Lite 800 m run rest 3 min 400 m run rest 2 min 200 m run rest 1 min 200 m run rest 2 min 400 m ...

read more
0 comments

CrossFit State College – Wednesday September 21

General Warm Up Dynamic Warm Up Press 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% 3 RFT 15 Thrusters (95/65) 300m Row 15 Wall Ball 200m Run Wall Ball Load: Option 3: 30/20 Option 2: 20/14 Option 1: Varied 15 min Cap Cashout: Band Pull Throughs 3x10, Russian Twists 3x20 CrossFit Lite EMOM 18 even - 15 WB odd - 15 slam ball

read more