Crossfit Open Wod 18.1 Some of you like open.. some don’t. Either way the open wods are great workouts and many of you have done this one. Time to retest your fitness! We have 9 rowers. If you want to do this wod exactly as written we might have to run 2 heats. Work with...Read More

3 rounds adding a little weight each roundStarting to break down the lifts. This helps EVERYONE! Beginners and advanced athletes. Minute 1- 10 Power position high pulls Minute 2- 5 power position power cleans plus 2 front squats Minute 3- 2 Hang from the knee power cleans plus 2 hang squat clean14 minutes strength emom,...Read More

Weight Vest Wednesday Strength first though Strength (for quality not a 7 rep max)5X7 Strict press. no bounce whatsoever. hold at the top for 2 seconds. Bar directly above you ears, head through. This is going to be on lighter side.. make it burn. Wod 20 Minute Amrap. (wear a vest or not)6 Pull ups...Read More

Deadlift CityWarm up3 Rounds 10 good mornings with an empty bar10 Rdls 10 Regular deadlifts. After a few weeks of heavy weight and low reps we are going to get into a few weeks of higher reps, lower weight. GOOD TECHNIQUE4 sets of 7 Deadlifts at around 50 percent BUT we want you to pause...Read More

Reminder- STAY APART from each other please. The spots listed on the reservations page are below what we could be operating at, but we don’t want to add a bunch of spots in “just because.” There’s a lot of moving around in Crossfit workouts so we want to keep a safe number of people in...Read More

35 minute cap on thisif inside class is full, this can easily be done outside. Well… maybe not easily. Buy in 800m run 1/2 KarenFull Helen1/2 KarenCash out 800m run____________________________________________________________________________________________________________________________________________________________ That looks like thisRun 800m75 Wall balls Then complete Karen which is 3 Rounds 400M Run21 Kb Swings12 Pull ups75 wall balls Run 800mRead More

8am endurance3000M row Every 500m including the very beginning and the end stop rowing and do5 burpees 400 run5 bupeesBike version 175/150 Cal Bike Every 25 cals stop and do the burpees run. 9am and 10am3 rounds for time of:25 Thrusters, 45/35 lbs (empty bar, make it quick) 5 Ring Muscle-ups (or 5 pull ups...Read More

Barbell warm upSnatch grip2 Rounds Minutes 1- 10 snatch high pull up plus 5 power position power snatchMinute 2- 5 Power snatch from the knee plus over head squatMinute 3- 5 Snatch lifts offs, pause at the knee, then finish with squat snatch Strength 16 minutes, every other minute on the minute, try to add...Read More

Barbell warm up2 RoundsMinute 1 10 clean grip high pulls plus 5 power position power cleansMinute 2 10 hang position power cleansMinute 3 10 Lift offs, pause at knee, power clean Clock starts for 20 minutes to start right after the warm up. You have that time to fine a 1 rep max POWER clean....Read More

Warm up2 Rounds10 empty bar back squats200 m runWhen finished go right to your bar and start building up if you are maxing out. Strengthbuild up to a 1 rep max back squat 25 minutes*if you don’t feel like maxing out do 5×5 and we will help you pick your percentage weight for the wod...Read More