Team “fight gone really bad”Have all equipment ready by 9:15- This is going to take a little planning, Start at different stations so we are spread out.Split work however you want 3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to next station fast....Read More

You can practice Wod Wars on the weekends, be aware of whats going on around you. its a big enough gym where nobody should be walking through someone else’s workout area. Something a little different today, but we are going to have to start fast so DONT BE LATETeams of 3… Every team pick 2...Read More

2:00 Row3 Inchworms + Push up400 M run3 Inchworms + Push up 1:00 Burpees to 6” Target3 Inch worms15 Push press empty barStrength Push Press (dip + drive + press)4 sets of 8 repsStart about 60 percent and add weightWod5 RoundsRow 250/225mRun 200 or Ski 250/22515 Burpees to 6″ targetRest 2:00Read More

First things first today DO NOT skip because the strength is Handstand Pushups if can’t do handstand push ups. There is scaling in place for everything, everyday. Thats the beauty of CrossFit1:00 Shoulder Swimmers1:00 A-frame Toe Touches3 Rounds20 Box Step Overs 24”/20” > 12 Box Jumps 24”/20” > 8 Tall Box Jump Overs 24″/20” (Round...Read More

1:00 Front Rack Elbow Pointers1:00 Squat Hold-Then-3 rounds12/10 Calorie Machine10 Empty Bar Front Squats10/8 Calorie Machine6 Hang Squat Cleans8/6 Calorie Machine 4 Squat Cleans, light weightStrength- Build up to your 80 for the wodWod AMRAP 21 Minutes12/10 Calorie Machine40 Double Unders1 Squat Clean @ 80%+Rest 1:00May add weight each round if it feels and looks...Read More

7 Minutes Slow Amrap 5 pull ups 10 push ups15 squats 5 cals on machine that you are using for the wodStrength Coach will set clock and you will have 5 minutes to warm up to your first set of squats that will be at 60 percentEMOM 10 Minutes2 Pause Back Squats AHAP Start around...Read More

AMRAP 5 Minutes8 Medball Squat Cleans 8 Empty Bar Hang Power Snatch20 Single Unders :15 Plank HoldGrab a barbell As group go through drill Whether your snatch is 225 or 25 EVERYONE can benefit from doing tempo positional work. If you think you can’t…. I feel bad for you. Together with and empty bar15 snatch...Read More

9am Sunday FundayTeams of 2Wod 112 Minute Amrap You go, I go5 deadlifts 225/1555 Burpees over bar100m run Wod 2-10 Minutes split how you want60 Doubles (sub 2 to 1 singles)28 Wall Balls Wod 33000 M row or ski for time, split how you wantRead More

Endurance Teams of 45 rounds each2 minutes per station SKibikerowrest Rest 3 Minutes as a team after the last person finishes Then 4 round each 30 seconds per stationSkiBike RowNO REST. when person finished the row they immediately go to the ski. 9amWarm up AMRAP 10 Minutes w/partner (All Movements performed at together)100m Run10 Spiderman...Read More

All regular class times today. The weightlifting portion of the workout for the 4,5,6pm classes will be done in the weightlifting area as Train Harder Barbell is hosting their own family friendly version of Friday Night Lights. Do the wod, do your lift then hang around for food and movie. Movie starts at 7pmWarm up....Read More