warm up Warm-Up:Prehab Mobility Work2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift40 seconds Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up6:00 minutes, For Quality10 Alternating Lateral Lunges20 Bear Plank Shoulder Taps5-7 back squats adding a little weight each timeWe will give you time to build to your percentageThenStrengthEvery 3:00 minutes, 5...Read More

Workout 114 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 28 Minute AmrapRun 800 together *to the old 800m mark on Byrd stMax reps clean and jerks in the remaining time 155/105*adjust the run so you are running about 4...Read More

Saturday Endurance at 8am CrossFit and Weightlifting at 9amGoing back a little old schoolteams of 220 minutes of rowing- switching every 2 minutes20 minutes of ski- switching every 2 minutes20 minutes of running- switching every 400m9am Weightlifting workout will be with Coach Nicole9am CrossFitWorkout 110 Minute Amrap50 single under jump rope10 single DB weighted step...Read More

Warm-UpGeneral2 Sets, For Quality12/9 Calorie Row10 Samson Walking Lunges8-10 Kettlebell TatersInto..BARBELL WARMUPTHENWeightliftingEvery 2:00 minutes, 6 Sets2 Low Hang Squat Cleans + 1 Split JerkStarting @ 70% and increasing by feel today to around 8 RPEFor the low hang position the bar should be pulled up to the hip and then brought back to1-2 inches below...Read More

2:00 minutes Echo Bikeinto..Mobility Drills1:00 minute Foam Roller Thoracic Spine Extension30/30 second Glute Smash and Floss30/30 second Couch StretchInto..Stability + Activation2 Sets, For Quality10/10 Single Leg Barbell Romanian Deadlift10 Sumo Stance Goodmornings10 Barbell Cossack squatsStrength- we will give you time to build to starting weight StrengthDeadlift (Heavy Session)Every 3:00 minutes, 5 Sets6 Reps @ 70%6...Read More

Warm-Up:3 Sets, For Quality200m Run*Core Exercise5/5 Kettlebell Windmill50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk*Core ExerciseRound 1: 10 Hollow Rocks + 10 Arch RocksRound 2: 20 Alternating V-UpsRound 3: 10 Bar Kip Swings + 10 Strict Knees to Chest “The Deep”30:00 minute AMRAP5-10-15-20-25…. Toe to Bar100ft (30m) Single Arm Overhead Carry (Right)200m Run100ft (30m) Single Arm...Read More

Warm-Up:2:00 minute Machine ChoiceMobility2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift1:00 minute Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up2 Sets, For Quality10 Alternating Lateral Lunges20 Bear Plank Shoulder Taps5/5 Pistol Box Step-Downs20 second Glute BridgesTake a little time to build to 75 percent on your back squat ThenStrengthEvery 3:00 minutes,...Read More

There will be muscle up work today. Don’t skip if you don’t have muscle up. More people do not have muscle ups than do have muscle ups. We ALWAYS will have skills and drills to work on to meet you where you are at. Warm-Up:8:00 minutes For Quality5 Inchworm to Hollow Hold10 Hollow Rocks20 second...Read More

Warm up posted on boardWod 116 Minute amrap200 meter run together30 Partner wall balls4 Rope climbs Split how you wantWod 28 Minutes (split how you want)2 Burpees over your bar2 Power Clean 185/1352 Toes to bar*** increase all reps by 2 each roundWod 3Part A- 4 Minutes maxRow for cals Part B-6 Minutes for both...Read More

8am Endurance. Those sandbags sure are dusty. Time to get them out againTeams of 4- 35 minute amrapSkiRow Burpees and sandbag over boxRun 400Switch spots when your teammate is back from the 4009am CrossFit AND 9am Adult Weightlifting in the weightlifting areaCrossFit WorkoutWarm up-Coaches choiceWod 1-10 minutes Row 25/20150 Meter farmer carry (to the end...Read More