There is no 10am class today. 10pm Murph Heat! also heats tomorrow at 5am, 6am, 7am, 8am, 9am A lot of you are doing the Murph workout tonight or tomorrow. We will only have 8am endurance and 9am Crossfit class for those who aren’t performing Murph. 8am- with a partner complete 200 cal row, split...Read More

Don’t forget about Hero Workout Murph this weekend. We will have one heat Saturday night at 10pm then more heats Sunday at 5am, 6am, 7am, 8am and 9am. Hour time cap on the workout. Many ways to scale this. We are here to help with that. Nice partner cardio piece before Murph this weekend. 800m...Read More

200m Run9 DB Deadlifts7 DB Front Squats5 DB Push PressesThen 1:00 Squat Hold 1 set Every 2 Minutes:Split Jerk4 @ 50%3 @ 60%2 @ 70%4 @ 55%3 @ 65% 2 @ 75%Wod- (short wod, 7 to 13 minutes) For Time20 Strict HSPU300m Run60 Wallballs 20/14lbs300m Run20 Strict HSPUScaling SHSPU: 5 Sets or 2:00 cap on...Read More

Last high volume pull ups before Murph. 4 Rounds5 PVC Pass Throughs10 Empty Bar or PVC BTN Push Presses10 Empty Bar or PVC OHS10 Scap Pull Ups 100m Run**18 Minute time cap on this entire wod. If you want to scale back on pull ups go for 3 a round*Take about 10 minutes to build...Read More

Last day in the squat cycle! A lot of you already pr’d. Don’t sweat it if you don’t. 2:00 glute activation400m Run20 Wallballs20 Spiderman Lunges200m Run10 Tall, Explosive Box JumpsThen 30 Glute Bridges w/ Glute Band above knees Back Squat Re-testBack Squat5-3-2-1-1-1-1Start at 70-75% and add weight each set.Immediately after each set, perform 3 explosive...Read More

3 Rounds10 Pendlay Rows100m Run10 Push Press100m Run 10 Hang Muscle Cleans** do NOT skip days like to today if you don’t have muscle ups. we all started somewhere. We will work with you wherever you are at. 3 Rounds4 Ring Rows w/ Pause at the top of the rep, slow negativeRest as neededthen,2 Rounds...Read More

Sunday Funday – Partners Wod 110 Minutes You go, I go 5 pull ups 10 push ups 15 squatsWod 2-8 minutes amrap split in any order 10 deadlifts 155/1158 Power cleans 6 hang clean4 shoulder to overhead Wod 3-8 minutes for both partners to find 1 rep max of this complex1 clean2 front squats1 hang...Read More

8am Endurance classSplit how you want 4 Rounds for time with a partner 1000 meter row or ski800m run (split this how you want.. would suggest running running you go i go 200’s 50 Burpees9am and 10am WodDo Wod 1, 2 and 3 or just pick one or two. Try it with partner. this is...Read More

CrossFit Pair Up Throwdown. pair up any way you want. Teams of guys of guys, teams of girls or teams with a guy and a girl… or take it solo and scale back the reps a little or try to tackle it all. SCALE REPS if you are newer. (20-10-5)Gyms across the world will be...Read More

Its a sprint day. DO NOT half ass the warm up. This is a high volume of sprints. Sprinting is a piece of work that we should all be doing, but don’t do it often enough. You will get out of this exactly how much you put into it. If you are early go get...Read More