Warm-Up: 2:00 Cardio Choice2 Sets, For Quality10 Alternating Scorpions5/5 Kettlebell Halos5/5 Kettlebell Windmills5/5 Pistol Step-Downs5/5 Single Arm Ring RowsBar muscle up progressionsLegless rope climb progressions “Shoryuken”For Time:5 Sets5 Bar Muscle-Ups15 Single Dumbbell Step Overs1 Legless Rope Climb9 Handstand Push-UpsDumbbell: 50/35lb, 22.5/15kgBox: 24/20”Rope Climb : 15ft TargetLevel 2For Time:5 Sets10 Pull-Ups15 Single Dumbbell Step Overs1 Rope...Read More

Warm up-6 Minute Amrap10 walking lunges 1 Minute cardio10 OHS with PVCThen 10 minutes of a barbell specific warm upWeightliftingEvery 2:30 x 5 Sets3 Hang Snatch @ 75%+ of 1RM SnatchBuild to a heavy 3 *try to squat if you canWorkout“Sonic Boom” 7:00 AMRAP 1-2-3-4-5..Overhead SquatLateral Burpees over the BarBarbell: 135/95lb, 61/43kgControl your bars to...Read More

Warm-Up:400m runTHEN:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch):30/:30 Couch StretchTHEN2 Sets10 Pause Glute Bridges (2sec):30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird-Dogs10 empty bar deadlifts, add weight second roundStrengthDeadliftEvery 2:30 x 4 SetsSet 1: 4 Reps @ 70%Set 2: 3 Reps @ 75%Set 3:...Read More

Partner workoutSunday FundayWod 116 Minutes Split how you want600m Row20 toes to bar20 Burpees over your rowerWod 2- 12 Minutes- Alternating rounds200 M ski2 Rope climbs (or 4 pulls)Wod 3150 wall balls for time, split how wantRead More

8am endurance, 9am will be an all weightlifting workout with Coach Jordon, no CrossFit class at 9, come in and get help with your weightlifting. everyone is welcome8am endurance with Coach Mike36 Minutes-Team of 3RowskiRun 400Switch when your runner comes back, 9am-Weightlifting with Coach JordonRead More

Warm-Up 4 Sets20 seconds on / 10 second transition– Dead-Hang From Pull-Up Bar– Burpee Bar Touch– Bar Kip Swings– Ring Rows- –Alternating Single Arm Kettlebell SwingsGymnastics Skill ProgressionSpend 10-15 minutes on Chest to Bar Technique and Progressions-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range...Read More

3 Sets30 Seconds @ Each Station30 seconds off– Machine of Choice– Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)– Bear Plank Shoulder TapsBradford Press with LockoutStrengthEvery 2:30 x 4 Sets3 Strict Press + 5 Push PressStarting @ 70% of Strict PressThis is to be done as unbroken complex, building loads with the goal of...Read More

Warm-Up:3 Sets,1:00 Cardio Choice (Bike / Run / Row)8 Walking Inchworm to Hollow10 Deep Lunge Mountain Climbers10/10 Single Leg Glute Bridges10 Alternating Dead-Bug Heel TapsRowing Form and TechniqueRowing Form and Technique video– Pick Drill– Arms and Body– Legs and Body– Half Stroke– Full Stroke“Empty the Tank” For Time:Every 3:00 x 9 Sets, Alternating StationsStation 1:...Read More

2 Sets, For Quality30 second Jump Rope Practice5/5 Pendulum Lunges10 Scapular Pull-Ups5 Strict Knee to Chest10 Alternating V-UpsSpecific4 Sets, (6:00 minutes)3 Back Squats+3 Goblet Squats*Building loads on bothStrengthFor Load:Every 3:00 x 4 Sets5 Back Squats @ 75-80%Rest 15-30 seconds4-6 Speed Goblet SquatsThis format dictates that we will be choosing a load in the 75-80% range...Read More

Warm-Up:Part A) Body Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps Part B) Barbell Warm-UpThen Pull-Out a Barbell|2 Sets6 Romanian Deadlifts6 Hang Muscle Cleans6 Strict Press3 Tall Power Cleans3 Push Jerk *Perform with Empty Barbell Part C) Specific Barbell Primer2-3 Cycles, Cueing PositionsClean Lift...Read More