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

2 Sets, Increasing Intensity200m Run10/10 Pendulum Lunges10 Dual Dumbbell Push Press, light loads (just patterning)200/170m RowStrengthStrict Press + Push PressEvery 2:30, 4 Sets3+5 @ 75%+ of Strict Press We will hit the 3 Strict Press at a good tempo and then get into a dynamic dip anddrive for 4 touch n’ go style Push Press....Read More

With the open in full swing the workout will be a little shorter this week. There is some suggested extra work at the bottom of the page if want to do it. Warm up 3 rounds or 10 minutes, whichever is firstWarm-Up:3 Sets, For Quality5 Inchworm to Hollow10 Deep Lunge Mountain Climber to Stretch10/10 Split...Read More

Weightlifting Warm upThen10 minute EMOM Alternating Minutes minute 1: Hang Squat Cleans minute 2: Submax Unbroken Set of SHSP Hang Squat CleansSet 1: 5 Reps @ 65-70%Set 2: 4 Reps @ 70-75%Set 3: 3 Reps @ 75-80%Set 4: 2 Reps @ 80-85%Set 5: 1 Rep @ 85-90%Strict Handstand Push-Ups : Ideally choose a number that...Read More

Teams of 2- Split how you want Wod 1-10 Minutes Row 40014 bench press (spot each other)Wod 2-12 Minutes-P1 Run 200mP2 Works on this complex -5 Deadlifts -7 hang power cleans -9 Shoulder to overheadWod 3- For time40 Wall Balls60 Burpees 40 wall ballsRead More

8am 40 Minute AmrapTeams of 3Move through the machines60 Cal bike60 Cal ski60 Cal row*every time you finish a machine do 30 sandbag cleans over the shoulder9am Crossfit 5 Rounds for time of:15 Bar-facing Burpees 10 Toes to barDirectly into21-15-9 reps for time of:Kettlebell Swings, 70/53Calories bikeRead More