Warm-Up:2 Sets, Through30 seconds on / 15 seconds transition between stations– Bike– Box Step-Ups– Alternating Dead-Bug Heel Taps– Goblet Cossack Squats– Bear Plank Shoulder Taps into.. 2 Sets5 Barbell Upright Rows5 Barbell Strict Press15 seconds Behind The Neck Elbow Punch Throughs5 Thrusters5 Box Jumps5 Strict Knee Raises into.. Get to Working Weight and tackle some...Read More

Partner Chipper****runs are together**** other work is split2 Rounds For time400m Run40 Bupree Pull-Ups400m Run40 cleans 135/95400m Run40 Strict Handstand Push-Ups400m Run40 Box Jumps 24/20”Read More

8am endurance, 9am weightlifting and crossfit Endurance Teams of 320 MinutesPartner 1- BikePartner 2 Burpee box stepoversPartner 3 Run 200*switch when runner gets backRest 2 Minutes Then 12X400m run*one person runs 400, then the next goes, then the next until each teammate has completed four 400’s CrossFit at 9ambench press 5×5Then4 Sets, For Time10/7 Calorie...Read More

4 minutes machine to get the blood flowingThen a longer, coach lead, barbell specific warm upTwo weightlifting pieces today12:00 EMOM, Alternating Minutesminute 1: Hang Power Clean + TnG Power Cleanminute 2: Clean and Jerk|Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)When this is done we will have a little time to warm...Read More

2 Sets, For Quality30 seconds @ Each Station 10-15 sec Rotation– Row– World’s Greatest Stretch– Inchworm Push-Ups– Alternating Goblet Cossack Squats– Jump Rope“Bison’s Blast”For Time:Every 15:00 x 2 Sets36-24-12Calorie Row*Wall Balls72-48-24 Double Unders*Female Row Calories 27/18/9Wallball: 20/14lb, 9/6kgto clarify-The first 15 minutes you will do36 cals36 wall balls72 Doubles24 cals 24 Wall balls48 doubles12 cals...Read More

Warm-Up: 2:00 Cardio Choice2 Sets, For Quality10 Alternating Scorpions5/5 Kettlebell Halos5/5 Kettlebell Windmills5/5 Pistol Step-Downs5/5 Single Arm Ring RowsBar muscle up progressionsLegless rope climb progressions “Shoryuken”For Time:5 Sets5 Bar Muscle-Ups15 Single Dumbbell Step Overs1 Legless Rope Climb9 Handstand Push-UpsDumbbell: 50/35lb, 22.5/15kgBox: 24/20”Rope Climb : 15ft TargetLevel 2For Time:5 Sets10 Pull-Ups15 Single Dumbbell Step Overs1 Rope...Read More

Warm up-6 Minute Amrap10 walking lunges 1 Minute cardio10 OHS with PVCThen 10 minutes of a barbell specific warm upWeightliftingEvery 2:30 x 5 Sets3 Hang Snatch @ 75%+ of 1RM SnatchBuild to a heavy 3 *try to squat if you canWorkout“Sonic Boom” 7:00 AMRAP 1-2-3-4-5..Overhead SquatLateral Burpees over the BarBarbell: 135/95lb, 61/43kgControl your bars to...Read More

Warm-Up:400m runTHEN:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch StretchTHEN2 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 empty bar deadlifts, add weight second roundStrengthDeadliftEvery 2:30 x 4 SetsSet 1: 4 Reps @ 70%Set 2: 3 Reps @ 75%Set 3:...Read More

Partner workoutSunday FundayWod 116 Minutes Split how you want600m Row20 toes to bar20 Burpees over your rowerWod 2- 12 Minutes- Alternating rounds200 M ski2 Rope climbs (or 4 pulls)Wod 3150 wall balls for time, split how wantRead More

8am endurance, 9am will be an all weightlifting workout with Coach Jordon, no CrossFit class at 9, come in and get help with your weightlifting. everyone is welcome8am endurance with Coach Mike36 Minutes-Team of 3RowskiRun 400Switch when your runner comes back, 9am-Weightlifting with Coach JordonRead More