Barnes Corner CrossFit – On Ramp Metcon (Time) Complete 3 Rounds For Time : Row 200M 10 thrusters Time each interval (one person rests while partner goes) 3 times each (approx 3 min rest) Warm-up Intro Rowing Technique Athletes Row 500m FundamentalsRead More

Barnes Corner CrossFit – CrossFit Hang Clean (Est 1rm ) Metcon (AMRAP – Rounds) 21 Min Alternating EMOM: 20 AMSU 12/10 Cal Row Heavy Farmers Carry (Down And Back)Read More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Thruster (EMOM 10min 5 reps) Single Arm Row (10-10-10) Front Squat (10-15-20)Read More

Barnes Corner CrossFit – Youth Strength & Conditioning Deadlift Metcon (Time) 3 Rounds For Time : 200m Row 20 Pushups 20 Box JumpsRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls 20/14 lbs 30 Burpees 30 Double-UndersRead More

Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals Review: Squat New Skills: Dead lift Shoulder press and Push Press w/ PVC Metcon (Time) For Time Complete: 10-9-8-7-6-5-4-3-2-1 Med ball deadlift Push press with PVCRead More

Barnes Corner CrossFit – CrossFit Coach Bryan Ab Tabata: (No Measure) Alt Tabata Of: Low Plank Plank Side To Sides Plank Up Downs Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls...Read More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Bench Press (10-8-5-5+) Power Snatch (EMOM 10 Min, 5 Reps) Toes-To-Bar (10 min EMOM 5 Reps) Back Squat (10-15-20) Deadlift (10-10-10)Read More

Barnes Corner CrossFit – CrossFit Fundamentals Skill Work: Spend 5 minutes working on double unders Deadlift (Est 1rm For The Day) Metcon (Time) 1500m Row For Time Game Game of Coach’s ChoiceRead More

Barnes Corner CrossFit – Youth Strength & Conditioning Fundamentals Sprint Work 50/100/150/200m Metcon (Time) For Time Complete: 10-9-8-7-6-5-4-3-2-1 Reps of Wall Balls Burpees AMSURead More