“Wall of Shame” retest day. remember this one? restest from June 10th warm up10 PVC Pass Throughs15 Scap Push Ups20/15 Calorie Row15 Empty Bar OHS10 PVC Pass Throughs Strength 15 Minutes to warm up to and build up and past the weight you will be using for the wod. Use time between sets to stretch...Read More

Barbell warm up3 rounds 10 deadlifts 10 hand power cleans10 Power cleans*add weight each round but don’t go over 95/65 for warm up, you are going to have plenty of time to build up during the actual strength portion Find a 1RM of the following complex: DeadliftHang Power CleanPower Clean *Hang clean may be above...Read More

A slow AMRAP for 8 Minutes2 Inchworms10 Russian KB Swings10 Reverse Lunges200m RunRetest of strongman from June 8th. we did 2 workouts that day too. see if you can use the same weights and go faster. 15 Minutes – nice and easy.. not for a score 12 Box Jump Overs 24/20″10 Burpees to a 6″...Read More

Retest week! Time to see how much consistency in the gym you had over the past 7 weeks. The more you were here, the better the these retests will go 500m Row or 400m RunThen2 Rounds10 A-Frame Toe Touches10 Box Jumps100m Farmers Carry moderate-heavyThen 20 Cossack Squats|Restest from Monday June 7th5 rep max sumo deadlift.We...Read More

Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen3 rounds 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

8am Endurance Teams of 2 50 burpee buy in4×400 Run (you go i go)2000m row or ski split however you want2X800 run (you go, i go)2000m row or ski split how you want4x400m run (you go, i go) 50 burpee cash out*dont use the same machine twice, big groups on saturday, some will start on...Read More

Every 2 Minutes for 10 Minutes|10 Scap Pull ups|10 Push Ups In the remaining time, C2 Machine for Calories* Work up to find your MetCon pace in the warm upStrength Bench press7 sets of 3Start at 70 percent and build upWod AMRAP 10 Minutes12/10 Calorie Row or C2 Machine12 Unbroken Wallballs 20/14lbsFeel: CardioPacing: SustainTarget Score:...Read More

2:00 Banded glute activation20 Air Squats|200m Run20 Cossack Squats200m Run20 Wallball (thrown to 10’ or higher)20 PVC Pass Throughs 15 Ring RowsStrength Skill 10 minutes *already have your muscle ups? time to work on strict thenpull up/muscle up/ring transition Where ever you are in your crossfit journey we will help you out. |While the ultimate...Read More

Barbell Power Clean warm upStrength Power Clean 5-5-4-4-3-3-2-2 AHAPSpeed under the bar without shooting your feet too wide in the catch.Drop and reset between repsStart around 60% for the first 5 reps and build from there. Rest between reps should be a few seconds. Enough time to properly reset. Rest between SETS should be in...Read More

20 A-Frame Toe TouchesThen800m RunThen20 Leg Swings (Front to Back)10 Empty Bar Good Mornings20 Legs Swings (Side to Side)10 Empty bar back squat 3 sets of 10 Backsquats You are not working towards 10 rep max. all 3 sets after your warm up weight should be performed at a moderately heavy set of 10. Think...Read More