Warm-Up2-3 Sets, For Quality10 Alternating Arm Swings10 Back Slaps10/10 Wrist Circles5/5 Pendulum Lunges Barbell Primer2 Sets3 Tall Muscle Cleans3 Tall Power Cleans3 Tall Squat Cleans3 Low Hang Squat Cleans10 Back Rack Cossack Squats5 Barbell Reactive Quarter Squat JumpsFor Load:Every 2:30 x 5 Sets 1 Segment Squat CleanSet 1: @ 65%Set 2: @ 70%Set 3: @ 70%Set...Read More

Warm-Up 2 Sets, For Completion30 seconds work/30 seconds rest– Row – Wall Supported Handstand Hold – Alternating V-Ups – Single Arm Ring Row (15sec/arm)– Single Arm Glute Bridges (15sec/leg)Skill/strengthRope climb skill work AND toes to bar skill work*even if you have these follow along and use this as warm upWorkout“Homecoming”For Time:50 Line Facing Burpees5 Wall Walks50/40 Calorie Row5...Read More

Warm-Up:10:00 AMRAP, For Quality20 Bear Plank Shoulder Taps 5 Single Arm Kettlebell Push Press (Right)50ft (15m) Bottoms Up Kettlebell Waiters Walk5 Single Arm Kettlebell Push Press (Left)50ft (15m) Bottoms Up Kettlebell Waiters Walk10 Alternating Box Step-Ups 5 Box JumpsJerk ComplexEvery 2:00 x 5 Sets 2 Push Jerks + 2 Split Jerks @ 75% of 1RM*from the rack based...Read More

Warm-UpFor Quality2 Sets (8 Total Intervals)40 seconds @ Each Station20 second Transition– Bird-Dogs w/ Pause at Extension– Dead-Bug with Alternating Heel Taps– Lateral Shuttle 25ft, (7.5m) Out and Back-High knees and butt kicks“Throttle Down”Every 6:00 x 6 Sets400m Run30/22 Calorie EchoLevel 2 25/18 cals, level 1 200m run and 25/18Ideally finishing in 4:00 or less...Read More

Warm-Up:4 Sets, For Completion:20 second Work:10 second Transitions between movements– Cardio Choice – Air Squats – Inchworm Push-Ups – Deep Lunge Mountain Climber Lunges – Jumping Pull-UpsStrengthEvery 2:00 x 4 Sets1 Pause Front Squat + 3 Front Squats– Perform at 65-70% -Pause 1 sec“Down With the Sickness” For Completed Rounds12:00 EMOM6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell...Read More

Show up! Sundays are a lot of fun. If you don’t want to do a partner wod, you don’t have to. We can make in individual for you. Wod 116 Minutes Ski 25030 Partner wall ballsRun 20015 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80 Doubles (or 120 singles) Wod 33 Min Row...Read More

8am Endurance AND 9am CrossFitThis is a PRVN test workout we like to put into the programming sometimes. Its a good test to see where your fitness is at. Scaling is at the bottom of the page 30:00 minute EMOMMinute 1: 15/12 Calorie Row Minute 2: 15 BurpeesScore = RoundsBest possible score = 30 RoundsPrimary...Read More

Warm-Up400m Run TogetherThen8 minute EMOM, Rotate each minute:Minute 1: 25 feet high knees, 25 feet butt kicksMinute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, +5 Strict Press, Empty BarbellMinute 3: 5 Inchworm to Hollow + 10 Hollow RocksMinute 4: :40 Second Elevated Prayer Stretch Workout Primer 3 Sets, Progressing loads to just under...Read More

Warm-Up4 Sets, Rotating Stations (8:00)20 seconds @ Each Station10 second transition– Scapular Push-Ups– Side Plank (Left)– Side Plank (Right)– Glute Bridge Hold3 Deadlifts + 1 Banded Broad Jump, Building over 3-4 sets from 50% to 75% on the Bar3 Bench Press + 2-3 Medball Chest Pass to the Floor, Building over 3-4 sets starting at...Read More

Warm-Up:2 Sets, Rotating Stations (8:00)40 seconds @ Each Station20 second Transition-Echo Bike, Building Pace-2 Alternating Step-Ups + 1 Box Jump–Inchworm Push-Ups–Strict Knees to ChestWorkout Primer5/4 Calorie Echo1 Burpee Box Jump Over3 Toe to Bar1 Burpee Box Jump OverRest 30 seconds and Repeat for 2 sets Total6 Sets4:00 AMRAP9/7 Calorie Echo3 Burpee Box Jump Overs9 Toe...Read More