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

Warm-Up Part A)5:00 minutes, For Quality:30 second Row @ Moderate Pace8 Alternating Deep Lunge Mountain Climbers8 Scapular Pull-Ups + 8 Bar Kip Swings8 Ring Rows Part B)5:00 minutes, For Quality:15 second Behind the Neck Elbow Punch Throughs7 Barbell Quarter Squat Jumps5 Push Press3 Strict Pull-Ups or 5 Ring RowsBack Squat ProgressionFor Load:Every 3:00 x 4...Read More

Warm-Up: 6 minute amrapRotating Stations (5:00)30 seconds @ Each Station– Jump Rope– Extended Reverse Plank Bridge– Deep Squat with Thoracic Rotation Barbell Primer (Coach Led)3-4 SetsHigh Hang High Pull + High Hang Muscle Snatch + Overhead SquatHang Snatch High Pull + Hang Power Snatch + Overhead SquatLow Hang Squat Snatch + Snatch Balance Then …Hit...Read More

14 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 24 Minutes max ski calsinto 3 mintues max reps clean and jerks 155/105wod 312 Minutes Amrap14 cal row12 Burpees over rower split how you want10 Synchro single arm devil pressRead More

8am Endurance, 9am crossfit and weightliftingEnduranceTeams of 4- 40 Minute amrap60 Cal Ski6 sled pushes (DOWN AND BACK IS 2)60 sandbags over shoulder6 sled pushes60 cal row6 sled pushes60 burpees 6 sled pushes9amWarm up will be on the boardWod 14 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of...Read More