Warm Up:3 Rounds: 30 Double Unders or Singles10 Jumping Air Squats 7 Seal Presses10 Empty Bar Stiff Legged Deadlifts 10 Empty Bar Bent Over Rows 7 Hollow RocksWorkout:2 Rounds: 100 Double Unders or Singles 50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15 50 AbMat Sit-ups 50/35 Row Calories **35 Minute Cap**–Coaches Notes–This might only be 2 rounds...Read More

Warm Up:3 Rounds: 1 min Run(200m)-Bike-Row (Increase pace each round) 7 Ring Rows or Pull-Ups 7 Push-Ups 5 Low Ring Muscle-Ups or Ring Row+Jumping DipWorkout:SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY TODAY CAN BE VEST OPTIONALPart1-Bike Calorie: 10 sets of 10 Second Sprint with 50 Second RestScore is the total Calories performed in all of...Read More

Warm Up:2 Minute Run(400m)-Bike-RowTHEN4 Rounds: 5 Down Dog to Seal Stretch5 Empty Bar Power cleans 5 Empty Bar Bent Over Rows 5 Empty Bar Front Squats10 Empty Bar Front Rack Lunges15 minutes to build to your heavy clean for the wod Workout:5 Rounds 30 Ft Handstand Walk INT- 4 Walk Walks or Distance Change BEG-...Read More

Warm Up: 2 Rounds: 50 Double Unders or Singles 8 Bent Over Barbell Rows 5 Pull-Ups or Ring Rows(No need for bands)10 Push-Ups 10 Sit-Ups 15 Air Squats(Add Squat therapy if you’d like)Strength:Deadlift 3-3-2-2-1-1-1 70%-75%-80%Not meant to be heavy, more concerned with form for these small sets. Workout:21-15-9 Burpees Knees-to-Elbow INT-Knees to Arm BEG-Knee Raises...Read More

Warm up-2 Rounds15 Air squats10 empty bar presses 200M runPlain an simple CrossFit todayStrengthBack squat- 3 to 4 sets to warm up then 5×5 increasing weight each set. last set should be a real fightWod Fight Gone Very Very Very Bad3 Rounds For Reps **1 Minute Per Station, with a minute rest after 5 minutes...Read More

Workout:Split Reps However You WantWith a Partner30-24-18-12-6: Dumbbell Burpee ((Video Posted Below)) 50/35 INT-35/25 BEG-25/15 Dumbbell Thruster 50/35 50/35 INT-35/25 BEG-25/15REST 5 MINUTES 42-30-18: Dumbbell Power Snatch 50/35 INT-35/25 BEG-25/15 Chest-to-Bar Pull-up INT/BEG Any Other ProgressionREST 5 MINS 5 Rounds: 400m ((200m I Go, You Go)) 25m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15 10 Knees-to-Elbows INT-Knee...Read More

8am Endurance: Scaling and solo options available Team Endurance, you go i go15 min max cals on a bike, switch every minute straight into 15 min max cals on rower, switch every minutesstraight into 15 max 400 meter runs, switch every 400. Score is calories plus 1 point for every 400m run9am Mobility10am Class Workout:Warm...Read More

Warm Up:3 Rounds: 1 Min Run(200m)-Bike-Row7 Low Ring Muscle-Ups or Ring Row+Jumping Dip+Negative2 Turkish get-ups Right Arm 2 Turkish get-ups Left Arm7 KB SwingsWorkout:“Nate”20 Minute AMRAP:2 Ring Muscle-Ups or Bar. 4 C2B or other Pull Ups. 6 Ring Rows4 Handstand Push-ups or Progression of. 6 Strict DB Press8 Kettlebell Swings 53/35 INT-45/25 BEG-35/20Chief Petty Officer...Read More

Warm Up:2 Rounds: 50 Single Unders  10 Squat Therapy Reps 10 PVC Pass Throughs10 Toes-to-bars or Knees-to-Elbows or Sit-ups 10 Empty Bar RDLs5 Empty Bar Overhead Squats,Strength:Overhead Squat ((Video Posted Below))1-1-1-1-1-1-1 Weights should be anywhere from 70-85% for the day. Make them on the heavier side. Warm Up to you first working weight. Use the...Read More

Warm Up:If the back doors are closed for the morning classes, it’s because it’s too cold to have them open! Use the front door. 3 rounds not for time of: 100m row5 Good Morning with Empty Bar5 Deadlifts5 Barbell Bent Over Rows 5 Hang Power Cleans 5 Strict Press1 Turkish Get-up Right Arm1 Turkish Get-up...Read More