***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

Bill’s Birthday Workout for both the 8am endurance class and the 9am crossfit classHappy Birthday Bill“The Bill”64 doubles or 64×3 singles64 sit ups64 wall balls64 cal row64 Dballs over shoulder 64 atl db snatches64 air squats 640 meter run or skiRead More

warm up3 round5 empty bar hang clean (add weight through 3 rounds)5 front squats5 kip swings 5 knee raises strict200m runStrength/form focusFront squats – use this as a warm up to your workout. 5 sets of 4 for quality- if you start to round your back, knees dive in, elbows drop or any other breakdown...Read More

Warm up800m Run:60 Wallsit March:40 Deadhang From Rig20 Cossack SquatsStrengthSumo Deadlift 3×12Go heavier than your 15 last week. first two sets are to build, we are getting in lower reps now so warm up sets can be a little heavierWorkout *100 percent to get your muscles pumped and burning. 10-20-30-20-10Empty Bar Back SquatsEmpty Bar Pendlay...Read More

12-10-8DB Strict PressDB Row 3x Double UnderStrength 3 Max SetsBodyweight Bench PressRest 3:00 Scale: 75% or 50% of BWAMRAP 4 Minutes x 320 Double Unders10 SDLHP 75/55lbs20 Double Unders10 STOH 75/55lbs Rest 2:00 beween AMRAPs, resume where you left offFeel: ConditioningPacing: ReachTarget Score: 9+ RoundsFirebreather Score: EMOM or FasterScaling:Double Unders: :20 of Practice or Single...Read More

Going to get upside down today. UNLESS you do not want to go upside down, then this will be overhead pressing session of the strength portion Quick handstand progression video. There is more than one to do this. Facing the wall like this or walking away from the wall is another option. We will work...Read More

Warm Up1:00 Squat HoldThen400m RunThen15-12-9Light Power CleanJump Squat Gymnastic Kips EMOM 3 Minutes3 Power CleansEMOM 3 Minutes2 Power CleansEMOM 3 Minutes 1 Power Cleans Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is...Read More

Wod 1- Warm up wod, you go i go7 Minutes 5 pulls ups 7 push ups10 squatsWod 212 Minute AmrapSplit how you want 80 Doubles 40 Wall Balls 20 Burpees Wod 3- 7 Minutes split how you want)7 deadlifts 185/1357 cleans 185/1357 bar muscle ups*sub burpee pull up for MURead More