Strength: With 10 minutes on the clock, athletes will build to a 2-rep heavy overhead squat Workout of the Day: "Speed Demon" AMRAP in 3 minutes:200 meter run, 15 bar facing burpees, max reps OHS (65/45) -Rest 3 minutes AMRAP in 3 minutes:200 meter run, 12...

Strength:  Snatch Technique - 12:00 on the clock to complete: 3 sets of 3:  Pausing snatch pulls - 70-75-80% 3 sets of 3:  Snatch high pulls - 50-55-60% 3 sets of 1 complex (1 power snatch + 1 squat snatch) - 50-55-60% Then, On the 12:00 - Following the final complex, athletes...

Strength:  Overhead squats 5 sets of 1 tempo OHS (5 seconds to move to the bottom position, 2s pause at the bottom of the squat) Then, build to a 10-rep heavy OHS for the day. 0:00 - 1 tempo OHS 2:00 - 1 tempo OHS  4:00 - 1 tempo OHS 6:00 -...

Strength:  OHS 0:00 - 1 pausing OHS + 1 OHS @ 35% 1:00 - 1 pausing OHS + 1 OHS @ 40% 2:00 - 1 pausing OHS + 1 OHS @ 45% 3:00 - 1 pausing OHS + 1 OHS @ 50% 4:00 - 2 OHS (no pause) @ 55% 5:00 - 2 OHS (no pause) @ 60% Workout of the Day: "Sleep...

OPEN WOD WEDNESDAY! Workout of the Day: "CrossFit Open Workout 11.4" Complete as many rounds and reps as possible in 10 minutes of: 60 bar facing burpees 30 overhead squats (120/90) 10 muscle-ups Cash out: 2 giant sets: 10 DB box step-ups 20 GHD sit-ups 30 banded good mornings 40 banded pull aparts -Rest 2:00 between each round ***IN CASE OF INCLEMENT WEATHER*** Please stayed tuned....

We are in need of volunteers for the third annual Battle at the Ballpark.  Please e-mail info@ttownsouthfitness.com, if you can help out Friday, September 30th, and/or Saturday, October 1st.  This is such a fun weekend...