Crossfit Garage – CrossFit Weightlifting Back Squat (Build to a 3 RM for the day for 20 minutes) Metcon Happy town (Time) Rx 3 Rounds 30 Cal. Row 30 Wall Balls (20/14) 30 pull ups Rx+ 3 Rounds 30 Cal. Row 30 Wall Balls (30/20) 30 Chest to BarRead More

Crossfit Garage – CrossFit Weightlifting Shoulder Press (3×8 @70-75%) Strict Metcon AMRAP 20 hspu box (AMRAP – Rounds and Reps) Rx AMRAP 20: 15 Push Press 115/80 10 T2B 10 HSPU 15 Box Jumps 24/20 AMRAP 20 hasp box (scaled) (AMRAP – Rounds and Reps) Rx AMRAP 20: 15 Push Press 95/65 10 sit ups...Read More

Crossfit Garage – CrossFit Weightlifting Deadlift (EMOM 10 ) This is Deadlift conditioning. Start the clock at 10 minutes and count down. 10 deadlifts at min 10 9 DL at min 9 8 DL at min 8…down to 1 at minute 1 Use 55-65% of 1 RM he whole time… only go up to 70%...Read More

Crossfit Garage – CrossFit Metcon Partner Revolver (AMRAP – Rounds and Reps) AMRAP 25: Teams of 2-3: 7 Kettlebell Swings (53/35#) 7 Box Jumps (24/20″) 50 m Shuttle Sprint 7 Burpees 50 m Shuttle Sprint Choose your team of either 2 or 3, your choice. 1 partner will finish the round before the next partner...Read More

Crossfit Garage – CrossFit Weightlifting Clean complex (15 minutes to build to a heavy complex) 1 Clean 1 Hang Clean 1 Front SquatThis is done without setting the bar down. All of these are SQUAT! Metcon 3 RFT clean jerk t2b (Time) 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12 Jerks (115/80#) 12 Toes-to-Bar/...Read More

This week’s Garage Spotlight Member is Ericka Kittell! If you’re like me, you didn’t even know Ericka was old enough to have a daughter or be in the Masters! DANG! You go, Ericka! Name Ericka Kittell Tell us about yourself. Where are you from and how did you get here? * Oakland , CA *...Read More