WARM UP 3:00 on a Machine Then 3 Steady Rounds 25’ Duck Walk  3 Explosive Broad Jumps  10 In-place Light Reverse Lunge Steps  5 Strict Pull Ups :15 STRENGTH Front Squat2×15SECOND set is AHAP, 60%-70% or 1RM :35 WODFOR TIME3 Burpee MU11 Hang Power Cleans 155/105 lb3 Burpee MU11 Hang Power Cleans 155/105 lb3 Burpee...Read More

When you see bar muscle ups in the skill, if you don’t have them….. don’t worry. Our coaches will help you with whatever pull up progression you are working on. From ring rows to muscle ups we have you covered. WARM UP AMRAP 5 Minutes 8 Ring Rows 8 Burpees 12 Light KB Swings :10...Read More

Tuesday 10/11Waves on waves of squat cleans WARM UP 3 Rounds 5 Pull Ups 8 Empty Bar Front Squats 100 m Ski or Row :10 STRENGTH Squat Clean 1×3 Power Position 1×3 Hang at knee  1×3 Tempo Pull Squat Cleans  then, 5 REPS @ 55% 4 @ 60% 3 @ 65% 5 @ 60% 4...Read More

Monday 10/10 WARM UP 3 Rounds 200 M Run25’ High Knees25’ Butt Kicks10 Burpees :15 WODFor Time in Teams of 38000 M ROW10 Mile Bike *One person starts on the row, the second person on the bike and third person on the rest* ROTATE EVERY 2 MIN. Rotation is Row > Air Bike > Rest35...Read More

Plan your weekend to attend this Sunday Funday! Class starts at 9am Sunday Funday Teams of 2Wod 1 Running clock 12 minutes, split up however3 minute max cal row, in remaining time, right into…AMRAP of,10 thrusters 135/95 rx, sub 95/65 or 65/45 or whatever weight works for your team10 TTB10 synchro lateral bar over burpees...Read More

8am Endurance, 9am crossfit 9am Adult Weightlifting 8am Endurance Teams of 4- every team has a lane of equipment like usual Every teammate starts on a machine, one starts on burpeeesat 3.2.1 go everybody works at their station for 2:00at the end of 2:00 your team meets up at your sandbag and you do alt...Read More

Friday 10/7WARM UP200 M Run15 Jumping Lunges10 Kipping Knee Raises200 M Run15 Jumping Luges10 T2B:15 REVIEW5 Strict Press5 Push Press5 Push Jerk5 Split Jerk:25 WODAMRAP 20 Minutes4 Shoulder to Overhead 155/105 lbs6 T2B (Hanging Knee Raises, Lying Leg Raises)6 Shuttle Runs• 1 shuttle run is 25’ out then 25’ back• S2O and T2B should be...Read More

WARM UPMove Steadily Through/ on a clock1:00 Squat Hold:30 Empty Bar Snatch Grip Press:30 Pause (1 sec) OHS w/ Empty Bar:30 Empty Bar Snatch Grip RDLs1:00 Squat Hold:10 REVIEW5 Snatch Grip High Pull (Power Position)5 Snatch (Power Position)5 Hang Snatch5 Full Snatch:15 STRENGTHEvery 2 Minutes for 14 Minutes (7 sets)3 Tempo Pull Squat Snatches (5...Read More

Wednesday 10/5WARM UP3 Steady Rounds200m Run12 DB Front Rack Lateral Squats12 Jump Squats:10 REVIEWBack Squat TechNeutral spine and tight belly BEFORE lifting bar off rackEyes forwardScrew feet into the groundHips down and back :15 STRENGTHBack Squats3 Setseach set as fast as possible12 Back Squats @ 55-85%Rest 3 minutes between sets:45 CONDITIONINGEMOM 5 MinutesX Burpees to...Read More

Tuesday 10/4WARM UP200M runREST :30 seconds400M runREST :30 seconds600M run :10 REVIEWPull UpsC2BBMU:20 SKILLEMOM 3 Minutes2-4 Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes1-2 Bar Muscle Ups6 Unweighted Step Ups, with workout weight:35 WODFOR TIME *if scaling to all pull ups Please reduce reps...Read More