Announcements
🚨SAVE THE DATES🚨
Nov 16th: In House Competiton details to be announced soon!
Nov 25th: The Start of Our Holiday Hustle year end fitness closeout
Dec 7th: Holiday Party (location and time TBA)
TSCF/TVF/TSBB – The Strip CrossFit
Barbell Cycling & Gymnastics (7 Rounds for weight)
Every Min Alternating for 7 Rounds
Min 1: Barbell Complex
Min 2: Gymnastics
Min 3: Rest or Light Bike
Barbell Complex:
6 Deadlifts
4 Hang Power Cleans
2 Jerks
Pull-up Work Options:
5-7 Strict
5-10 Kipping Chin or Chest to Bar
3-5 Bar Muscle Ups
Core Work
10 Alternating Minutes (5each) with Partner
Weighted Plank Hold
Go as heavy as possible holding 40sec