Warm up-Bike or row 5 minutes3 Rounds10 Empty bar thrusters10 Empty bar backsquats5 pull upStrength- Back squats5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 setsLAST SET AS MANY REPS AS POSSIBLE! That...Read More

Run 800M together100 Push Jerks, 185/135 90 GHD Sit-ups 80 Ring Dips 70 Kettle Bell Swings, 70/53 60 Back Squats, 185/135 50 Burpees, bar-facing 40 Pull ups30 Front Squats 185/1320 Man Makers10 Rope Climbs Run 800M togetherRead More

EnduranceRun 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)OR10k row9am Mobility10 AM Partner Wod Split work how you want5 Rounds 10 Pull ups10 ThrustersREST 3 MINUTES5 Rounds 10 Rower Cals10 Burpees REST 3 Minutes and Complete Then Split“Grace” 30 clean and jerks for time“Randy” 75 snatches for time at 75 poundsRun 1...Read More

This weightlifting will take the entire hour, newer athletes don’t compromise form, you may want to try higher reps and lower weights for all 3 movements. USE SPOTTERS ON BACKSQUATS IF YOU ARE BAD AT BAILING BACKWARDS. Two people on each side and 1 behind. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep...Read More

Endurance day-You can’t avoid it forever. Come in and have some fun with this. Warm up will be 10 Minutes of Coach led Stretching, hips and legs. ThenChoose one of the following Partner wod-46 Minute AmrapPartner 1 runs 600 while Partner two bikes or rows for cals, switch when partner gets back from run. Perform...Read More

Warm up! Do this. 6 minute partner bike, switch every minute, not working partner do 20 doubles or practice 20 double attemptsThen 4 sets of 10 overhead squat therapy with with pvc against the rigGrab a bar0-1 Minute 10 snatch grip high pulls1-2 Minutes 8 Power position power snatch2-3 Minutes 6 From the knee power...Read More

Meet at the board to go over the pressing series and sumo deadlift high pulls thenWarm up3 rounds for timerun 2006 strict press empty bar8 push press empty bar10 push jerks empty barStrength-15 Minutes to build to a max of this complex. Taken from the rack. no more than 1 second rest between movementsWithout re...Read More

The Foundations Nutrition Challenge Starts Today. Be sure to enter you points in SugarWod if you are doing it. If you want to join in the fun, with 40 of your gym friends, here is the link to register. https://bit.ly/2GQh2iV Warm Up- Starting on the hour. The wod takes 30 minutes today and we want...Read More

Sunday Funday 45 minute cap. Rx shoot for all workoutsIntermediate shoot for 2 and see how you feel For time as a 2-person team: 100 Thrusters 95/65 80 Burpees 60 pull ups 2k Row 1 Mile run For time as a 2-person team: 50 Power Cleans 155/105 50 Overhead Squats 155/105 For time as a...Read More

8am, Two Options for Endurance-Run club-Tackle a 5k or 10k (3.1 or 6.2 miles)ORRow 2000Run 1 MileRow 2000Run 1 mileRow 2000Scaling- Split the work in half9am Mobility 10 amPartner chipper- 40 minute cap50 Snatches 135/95100 Cal bike100 Wall balls100 Rower Cals100 Burpees100 Weighted walking lunged100 sit ups100 Doubles50 Clean and Jerk 135/95Read More