Warm Up 3 Rounds 10 cal row 10 Pull ups 10 Push Ups Grab an empty bar for an EMOM 0-2 Minutes 8 Clean grip power position high pulls 2-4 Minutes 8 Power position power cleans 4-6 Minutes 8 hang position power cleans 6-8 Minutes 6 Hang position squat cleans On a running clock you...Read More

Warm up overhead Squat therapy against the rack with a pvc pipe 30 Perfect ones, start out standing away from the rack, and move in closer as you go Watch this https://www.youtube.com/watch?v=1X-MLCHNwEU Now grab an empty bar for an emom warm up 0-2 minutes 10 snatch grip power position high pulls 2-4 minutes 10 Power...Read More

Warm up 5 Minutes bike 2 rounds 25 Good mornings empty bar 10 Deadlifts from the shin, empty bar 60 second couch stretch each leg Deadlift 5-5-3-3-3-1-1-1-1 reps Scroll for scaling options. Related: • CrossFit WOD 180324 Tips With Rory McKernan • The Deadlift Scaling The descending rep scheme for this heavy day makes it...Read More

Sunday Funday Alternate between partners. One exercises while the other holds plate. Partner A: 100 Double unders 50 Pull ups 100 Lunges holding slam ball (50/30) 50 weighted sit ups 100 Slam Balls (50/30) 50  weighted sit ups 100 Lunges holding slam ball 50 Pull ups 100 Double unders Person B: Holds plate overhead (45/25)...Read More

6am. Join us for a 5k- OR 4 or 3 milers 8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running 8x400m repeats with 90 seconds rest between. Do this on the post office road. 9am Mobility 10am- 31 Heroes Wod AMRAP (with a Partner) in...Read More

The final open re-do workout. Saw a ton of improvement in everyone. Great work!   Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18...Read More

Warm Up- 3 Rounds 10 cal bike 10 push ups 10 Pull ups 15 squats Review points of performance of the front squat Strength 5 sets of 5 front squats Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start...Read More

Warm Up 3 Rounds 10 cal row (slow) 5 Push Ups 10 Ohs with empty bar or pvc Grab a bar to review snatch progressions 0-2 Minutes 10 Snatch grip power position high pulls 2-4 Minutes 8 power position power snatch 4-6 Minutes 6 Hang position power snatch + overhead squat 6-8 minutes 6 From...Read More

No strength today. Hero Wod There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups. Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups Men: 2-pood kettlebell Women:...Read More

Warm up- 10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to. Strength 5 sets of 5 back squats You know your 20 rep max… don’t hold back on these. build to a very heavy set of...Read More