8am endurance. Partner 10k (no partner version available) You go, i go format. Switch off doing these intervals. Rest is while you are waiting for your partner to get back. Each will complete the following. Only 1 partner is running at a time. Run 1 Mile Each (2 miles total)Run 2 x 800m Each (2...Read More

*strength work 2nd today this is only a 7 minute wodWarm up Take 10 minutes to build up to your thruster weight. We start the workout out at 10 after then move to strength portion. WORKOUT 18.5Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12...Read More

Warm up-Squat clean emom technique work 2 roundMin 1- 10 Power pos. power cleanMin 2- 5 Hang power clean followed by 5 front squatMin 3- 5 full squat cleans, pause at the knee Strength 16 Minute EOMOM (8 rounds)Every other minutes do 2 rounds of1- Power position squat clean1- Hang position squat clean1- squat cleanWod16...Read More

Weight vest Wednesday This is a Hero Wod for an officer overseas. This Hero WOD is for PC Keith Palmer of the Met Police who was murdered confronting a terrorist at the Palace of Westminster on the 22nd March 2017. … This WOD was created by the team at Met Police Crossfit to honor his...Read More

2 Hero Wods this weekWarm up-Sntach emom technique work 2 roundMin 1- 10 Power pos. power snatchMin 2- 5 Hang power snatch followed by 5 OHSMin 3- 5 Full snatches- Pause at the kneeStrength 16 Minute EOMOM (8 rounds) Every other minutes do 2 rounds of 1- Power position full snatch 1- Hang position full...Read More

Warm up-3 Rounds-20 Lunges 10 air squats with a hold at the bottom1 Minute Front Rack Mobility Work with a bar Strength-Front squats- no pauses, no tempo, just 5 sets of 5 quality front squat. Get warmed up to your working weight of 70 percent plus then hit the same weight for all 5 sets....Read More

Dumbbell Sunday Wod 18 Minutes Single DB snatch and wall ball ladder. 1,1, 2,2,3,3 and on and on and on…. Now is the time to really concentrate on a big pull on your DB snatches and dropping under it a little bit. You want that dumbbell to fly up from your pull. Drive with you...Read More

Last week we ran! This week we get some machines out AND RUN! Wod 1- 20 Minute amrapRun 1 mile with time remaining max calories on whatever machine you pickRest 5 Minutes Wod 2- 20 minutes Run 1 mile with time remaining max calories on a DIFFERENT machine than you used for wod 1. 9am...Read More

Following the pattern of finishing the 2018 crossfit open. if you have never done a “crossfit open” and you have been here the past 4 weeks, you basically just finished one. Every year, usually in February, Crossfit headquarters puts out 5 workouts over 5 weeks. You submit your scores weekly online and a coach from...Read More