Warm up3 RoundsRun 200m10 Ring rows 10 knee raises Grab a barbell 2 Rounds Minute 1- 10 Clean grip high pulls and 10 power position power cleansMinute 2- 8 power cleans from the kneeMinute 3 4 from the shin, pausing at the knee and the power position PLUS 4 from the shin with no pause...Read More

Fran Day. The most well known bench mark workout in CrossFit. A couple different options. “Friendly Fran” and regular Fran. *If you don’t have a baseline time for regular Fran OR you want to beat your old time we would suggest trying regular Fran. It’s a good test of fitness. *Friendly Fran will be time...Read More

Tomorrow is Fran or Friendly Fran. time to start mentally preparing for that. Fran is sacred. Don’t miss tomorrow. Last games repeat wod this week. Longer wod today. Max lift and cardio sprint yesterday, heavy clean complex Thursday. Warm up3 Rounds Run 20025 Jumping Jacks 10 Cossack Squats (5 each way)Start with a wod 5...Read More

In the spirit of the CrossFit Games we will be hitting some of the same workouts that they are doing at the games this year. This is unique opportunity because usually “The Games” are held at huge event centers and uses some equipment that isn’t available to us. This year the first part of the...Read More

sticking with the theme of dumbbell sunday…. Wod 1- 8 Minutes 800m runWith remaining time max reps of alternating HANG db snatches 70/50 Rest wod 2-10 Minutes amrap5 Pull ups 10 push ups (on your 2 dbs)15 double DB burpees rest wod 310 Minutes 25 doubles or 50 singles 10 single arm db hang clean...Read More

8am endurance. Partner 10k (no partner version available) You go, i go format. Switch off doing these intervals. Rest is while you are waiting for your partner to get back. Each will complete the following. Only 1 partner is running at a time. Run 1 Mile Each (2 miles total)Run 2 x 800m Each (2...Read More

*strength work 2nd today this is only a 7 minute wodWarm up Take 10 minutes to build up to your thruster weight. We start the workout out at 10 after then move to strength portion. WORKOUT 18.5Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12...Read More

Warm up-Squat clean emom technique work 2 roundMin 1- 10 Power pos. power cleanMin 2- 5 Hang power clean followed by 5 front squatMin 3- 5 full squat cleans, pause at the knee Strength 16 Minute EOMOM (8 rounds)Every other minutes do 2 rounds of1- Power position squat clean1- Hang position squat clean1- squat cleanWod16...Read More

Weight vest Wednesday This is a Hero Wod for an officer overseas. This Hero WOD is for PC Keith Palmer of the Met Police who was murdered confronting a terrorist at the Palace of Westminster on the 22nd March 2017. … This WOD was created by the team at Met Police Crossfit to honor his...Read More

2 Hero Wods this weekWarm up-Sntach emom technique work 2 roundMin 1- 10 Power pos. power snatchMin 2- 5 Hang power snatch followed by 5 OHSMin 3- 5 Full snatches- Pause at the kneeStrength 16 Minute EOMOM (8 rounds) Every other minutes do 2 rounds of 1- Power position full snatch 1- Hang position full...Read More