All cardio for endurance todayteams of 4- 40 minutes P1- run 400P2 skip3 rowp4 bikeSwitch when partner 1 gets back9am12 minutes amrap15 Power Cleans, 135/9512 Front Squats, 135/959 Push Press, 135/95Rest 5 Minutesthen10 minutes75 Double-unders50m Dumbbell Farmer’s carry25 Sit-upsRead More

The last Friday Night Lights of the season. Let’s make it the busiest and celebrate another year of the CrossFIt Open! Wod is listed at games.crossfit.com5am,6am 9am and 10am classes will be doing the workout during classFor the night classes we will start running heats of the open Wod at 4. Come out, get warmed...Read More

The last Open workout will be announced today at 3pm at games.crossfit.comWe will keep things on the cardio side with a Hero Workout today. We can adjust distances on run and row. Warm up3 rounds row 200run 200Workout of the day. “Jerry”For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died...Read More

Weight vest Wednesday is an option today Barbell warm up for snatchStrength Snatch (squat if you can)Every 2:30 minutes, 5 Sets1 x 4 @ 70%1 x 4 @ 72%1 x 3 @ 75%1 x 3 @ 80%1 x 2 @ 85%Percentage is based on your 1-rep max snatch2 VERSIONS OF THIS WORKOUT- PARTNER OR SOLOPartner...Read More

3 Sets, For Quality30 second Double Under or Double Under Practice10/10m Lateral Band Walk10/10m Banded Monster Walk8 Romanian Deadlifts4 Tall Muscle Cleans4 Tall Power CleansStrength- we will let you get warmed up to your start weight. Then on a 20 minutes clock Back Squat 1 set x 4 reps @ 77%1 x 4 @ 80%1...Read More

10:00 minutes, For Quality30 second Ski Erg or Row5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch5/5 Crossover Step-Up, 20-24’’ Box10 Scapular Pull-Ups10-15 second Chest to Rings HoldStrength/skill chest to bar progressionspistol progressions WodFor Time20 Burpee Box Jump Overs 24/20”25 Chest to Bar Pull-Ups30 Pistols40/32 Calorie Ski30 Pistols25 Chest to Bar Pull-Ups20 Burpee Box Jump...Read More

Teams of 2Workout 19 Minutes of alternating rounds of 5 pull ups 10 Push ups15 squatsBetween workout 1 and 2 we will have you warm up to your weight for the next wod15 Minute Amrap Wod 24 Alternating rounds (each person goes twice) of3 deadlifts 4 hang cleans5 shoulder to over head*at the end of...Read More

8am enduranceTeams of 3-40 Minute AmrapPartner 1- Row 500Partner 2- Sandbag burpee get oversPartner 3-ski for metersAfter partner 1 completes the row, all 3 partners go outside and do 10 sled pushes. down and back is 1. 9am crossfit5 Rounds for Time15 Hang Power Snatch 75/55lb, (34/25kg)10 Bar Facing Burpees15 Wall Balls 20/14lb, (9/6kg)Rest 1:00...Read More

go to games.crossfit.com to see the workout of the daythe workout of the day will be the regular class workout at 5am, 6am, 9am, 10am. From 4pm to 6:30pm we will run heats of the workout. We will start a heat when there are a few people ready to go. I will be grilling out...Read More

Open Workout 24.2 will be announced today at 3 at games.crossfit.com I know we have been doing a lot of burpees, but we are also programming around the open. We will offer a couple options for workouts today. If you want to take it a little easier you can skip the strength and just do...Read More