I hope everyone enjoyed week one of our sixth cycle!

We will continue to work on higher volume sets for the skills we have been working on in the past few cycles. Week two will start out with a snatch complex for 10 sets and following with a short AMRAP that includes shoulder to overhead (press, push press, push jerk, split jerk) and double unders.

Our holiday schedule is as follows:

December 17-22 - Normal Hours

24 - Normal Hours

25 - Gym Closed

26-29 Normal hours

Dec 31 and Jan 1 - 10am Only

Cycle 6 Day 6

Join us next Friday, December 21st at 18:30 for a fun holiday WOD followed by gym social!

Please bring your favorite baked goods and beverages!

We look forward to seeing you all there.

The coaching team!

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!!


Question of the day:

What’s a funny (appropriate) pick-up line that works for you?

Snatch Complex (1 complex for 10 rounds)


1 Snatch Pull + 1 Snatch + 1 Overhead SquatEvery 1:00 for 10 rounds, complete:

1 Complex

Start around 70% of your snatch max and work up.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

40 Double Unders
10 Shoulder to OverheadRx+ - 115/75
Rx - 95/65
Sc - as needed.


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