20 A-Frame Toe TouchesThen800m RunThen20 Leg Swings (Front to Back)10 Empty Bar Good Mornings20 Legs Swings (Side to Side)10 Empty bar back squat 3 sets of 10 Backsquats You are not working towards 10 rep max. all 3 sets after your warm up weight should be performed at a moderately heavy set of 10. Think...Read More

100m Run25’ Lunge100m Run25’ Inchworm100m Run20 Cossack Squats100m Run 25’ Burpee Broad Jump Following the pattern we have been today we restart on Monday with Sumo deadlifts. only one session left til retestStrength Sumo Deadlift 3 sets of 6Set 1 is a lighter warm up setSet 2 is close to or at your heaviest set...Read More

9am Sunday Funday Teams of 2Wod 112 Minute Amrap You go, I go5 deadlifts 225/1555 Burpees over bar100m runWod 2-10 Minutes split how you want 60 Doubles (sub 2 to 1 singles) 28 Wall BallsWod 33000 M row or ski for time, split how you wantRead More

Endurance partners0-15 minutes, row for cals switching every 10.15-30 quick transition then ski for cals switching every 1030-35- max burpees over a bar split how you want9am crossfit (there is no 10am Saturday class for now)Going to try something different this week. Teams of 2 In Teams of 2AMRAP 24 Minutes10 Synchro Pull Ups15 Synchro...Read More

3 Rounds200m run12 Cossack Squats3 Inch WormsThen3 Minutes banded glute activationStrength Sumo Deadlift 3×9Remember your 5 rep max from the beginning of the cycle? You should be getting close to or past that weightWodOn a 12 Minute Clock12 Empty Bar Curls12 DB Bench Presses 12 Weighted Sit UpsExtra Outside- If you arent going full send...Read More

400m RunThen16-12-8Box Step Ups*Goblet LungeDB SnatchR1 16 reps box step upsR2 12 reps Box JumpsR3 8 reps Box Jump Overs StrengthEvery 3 Minutes for 15 Minutes3 Pause Front Squats WodFor Time30 Box Jump Over 24/20″8 Double DB Box Step Overs 50s/35s20 Box Jump Over 24/20″16 Double DB Box Step Overs 50s/35s10 Box Jump Over 24/20″24...Read More

No 5am or 6am class tomorrow because of the storm. Check back or message to see about 9 or 10. we will open as soon as possible. 8 Rounds10 Double Unders5 Ring Rows10 Empty Bar OHS 2 Inch WormsStrength 12 Minutes to build up to and slightly past your snatch weight for the wodWod AMRAP...Read More

***Keep checking back. we will most likely be closed for the afternoon classes as the weather is supposed to get worse. Warm up Every 2 Minutes for 8 Minutes200m Run10 Russian KB Swings In the remaining time perform a wallsitStrength- build to 80 percent on your power cleans in 6 sets 3 (or less) including...Read More

Regular hours todayWarm up 1:00 hang from the barThen400m Run20 OHS with pvc18 Scap Pull Ups16 Scap Push Ups14 Gymnastic Kips12 DB Push Presses 20 OHS with PVCStrength SkillBar muscle up or pull up progression practice. This can mean build strength through ring row for newer athletes up to practicing holding tighter gymnastics positions if...Read More

4 Rounds for Time with a partner split how you want 300 meter Run Together with wall ball24 Toes-to-Bars24 burpees 24 wall balls24 Hand Release Push-Ups24 calorie row or ski24 Air Squats7/4/17767 movements, 4 rounds, 1776 reps if you count each meter of the run as a repRead More