Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen3 rounds 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

8am Endurance Teams of 2 50 burpee buy in4×400 Run (you go i go)2000m row or ski split however you want2X800 run (you go, i go)2000m row or ski split how you want4x400m run (you go, i go) 50 burpee cash out*dont use the same machine twice, big groups on saturday, some will start on...Read More

Every 2 Minutes for 10 Minutes|10 Scap Pull ups|10 Push Ups In the remaining time, C2 Machine for Calories* Work up to find your MetCon pace in the warm upStrength Bench press7 sets of 3Start at 70 percent and build upWod AMRAP 10 Minutes12/10 Calorie Row or C2 Machine12 Unbroken Wallballs 20/14lbsFeel: CardioPacing: SustainTarget Score:...Read More

2:00 Banded glute activation20 Air Squats|200m Run20 Cossack Squats200m Run20 Wallball (thrown to 10’ or higher)20 PVC Pass Throughs 15 Ring RowsStrength Skill 10 minutes *already have your muscle ups? time to work on strict thenpull up/muscle up/ring transition Where ever you are in your crossfit journey we will help you out. |While the ultimate...Read More

Barbell Power Clean warm upStrength Power Clean 5-5-4-4-3-3-2-2 AHAPSpeed under the bar without shooting your feet too wide in the catch.Drop and reset between repsStart around 60% for the first 5 reps and build from there. Rest between reps should be a few seconds. Enough time to properly reset. Rest between SETS should be in...Read More

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