4×8 Band Pull Aparts (2 rounds palms up, 2 rounds palms down)Then3×3 HSPU or Push Up NegativesThen12-10-8Russian KB Swings Cals Hand stand push up day*There are progressions to everything. We aren’t expecting you to get these right away. This starts with dumbbell presses. StrengthEvery 2 mintues for 8 minutes practice 0″ to 12″ deficit HSPU...Read More

Steady 8 Minute AMRAP12 Cossack Squats (6 each way)10 Scap Pull Ups8 Empty Bar PAUSE Thrusters6 Ring Rows 4 Burpees*on a pause thruster you stopping 3/4 of the way up and concentrating and opening your hips as violently as possible from that point up (think power position.) This will help those of you who press...Read More

New phase of training starts today. 2 weeks of testing then we start baseline trainingBaseline Testing Weeks – these two weeks will consist of over 10 CrossFit and Misfit Benchmarks intended to provide athletes with the ability to re-test (or test for the first time) old benchmarks and see how their fitness has progressed. These...Read More

Wod 1- 12 Minutes (split how you like)Run 200 together with a wall ball30 wall balls20 BurpeesWod 2- 10 Minutes2o toes to bar14 hang cleans (135/95)12 pull upsWod 38 minutes 20 Deadlifts 225/15580 doubles (or 120 singles)Read More

8am enduranceWith a partner, in any order, complete the following chipper. (must finish one movement before starting the next)100 Ski Cals100 Rower cals100 Bike cals100 burpees9am and 10am*do 1,2 and or all 3. do them as a partner workout if you want to. Saturdays are tough and we don’t people skipping because the workouts look...Read More

5 rounds or 5 minutes 5 pull ups *practice your best progression. if you have a couple pull ups do them, then switch to jumping or banded. 10 push ups 15 squatsStregnthBench press5 sets of 5Go as heavy as you want*partner wod during the week!! we don’t do this often but we are today, have...Read More

Barbelll warm up, snatch first, then clean and jerkStrength- Something a little different today. Coordination is part of CrossFit. Most of what we do is on our own. Today we are going to try a team strength and to partner up with someone. Doesn’t matter if its a new athlete with an experienced athlete. get...Read More

This week of programming is to in preparation the next 7 week cycle. We will be testing and retesting some classic CrossFit wods as well as getting back into some heavier strength work. Cycling in and out of heavy work is important for longevity in CrossFit. You can’t be very fit if you are maxing...Read More

Warm up8 scap pull ups8 knee raises8 scap push ups8 deadlifts with light weightEOMOM 8 minutes Read scaling carefully-2 attempts max handstand walk (one if you make it the entire distance of the gym and turn around)scaling options2 attempts max handstand hold on wall (not to exceed 1:15 total, you want 45 seconds rest)2 attempt...Read More

200m run10 Front Squats200m run10 Hang Power Cleans + Front Squat200m run10 Hang Squat Cleans200m run10 From the shinFun little strength piece, score is reps. RX is if you used listed weights From 0:00 – 2:00Max Reps Hang Squat Cleans 135/95lbsRest From 2:00 – 4:00From 4:00 – 6:30Max Reps Hang Squat Cleans 155/105lbsRest 6:30 –...Read More