Warm-Up: For Quality3 Sets10/10 Hip Airplanes8 Dual Dumbbell Deadlifts8 Dual Dumbbell Power Cleans8 Dual Dumbbell Front Rack Reverse Lunges:15 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows *Dumbbells at light to moderate load, under working weightsStrengthDeadliftsEvery 2:00 x 5 Sets4 Reps @ 65%3 Reps @ 70%2 Reps @...Read More

Warm-Up 400m Run -then-:45/:45 PVC Front Rack Stretch:45 Child’s Pose10/10/10 Prone I/Y/T -then- For Quality: 10:00 AMRAP5/5 Hang Dumbbell Snatch, Light5 Yoga Push Ups:15 second Wall Lean March:10 Handstand Hold + 2/2 Shoulder TapsFor Time: 8 Rounds15 Alt. Dumbbell Snatch3 Wall Walk/8 Strict Handstand Push Ups-into-1200m Run cash out *On rounds 1/3/5/7 you will complete...Read More

Warm-Up: 2 Sets, For Quality:40 second on / :20 second off– Row– Quadruped Thoracic Rotations (20” /each)– Inchworm Push-Ups– empty bar back squat – *Barbell ComplexBarbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back SquatBack SquatEvery 90 seconds x 6 Sets2 Reps @ 75%% of 1RM Back...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 EnduranceTeams of 3- split how you want35 Minute amrapBike 60 calsRow 60 calsSki 60 calsWhen you complete a machine the team does 15 sandbags over the shoulder before moving to next machine. 9am CrossFitWarm-Up:  2 Sets 12/9 Calorie Row  5/5 World’s Greatest Stretch  :30/:30 Pigeon Pose  :15 second Hollow Rocks + :15 sec...Read More

Warm-Up 2 Sets 40 second on / 20 second transition– Jumping Jacks– Inchworm Push-Ups– Alternating Lateral Lunges– Hang Muscle Clean and Press–Behind the Neck Elbow Punch Throughs-Front SquatsBuild to your 80 percent to get ready for the strength portion. WeightliftingEvery 3:00 x 3 Sets2 Hang Squat Cleans + 1 Split JerkRest 10-20 seconds2 Hang Squat...Read More

Warm-Up2 Sets1:00 Bike / Row (Alternating Each Round)10 PVC Pipe Pass Throughs10 PVC Pipe Around the World:30 second Pipe Prayer Stretch10 Bootstrap Squats10 Alternating Cossack Squats Barbell Primer– 3 High Hang Snatch High Pull– 3 High Hang Muscle Snatch– 3 High Hang Power Snatch-3 Hang Power Snatch Then Build to 70% *Focus for the Hang Power...Read More

Warm-Up: 2 Sets, For Quality200m Run20 Bear Plank Shoulder Taps6/6 Kettlebell Windmill2 Wall Walks8 Bar Kip Swings6/6 Single Arm Ring RowsInto.. 5-8 minutes Handstand Walk Skill Progression8:00 EMOM25ft (7.5m) Handstand WalkOr2-3 Wall WalksThe focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally...Read More

Warm-Up :30 second Jump Rope Practice8/8 Banded Psoas March10/10 Banded Lateral Walk8 Medball Cleans10 Alternating Box Step-Ups —  20 Double Unders or 30 Single Unders8/8 Banded Psoas March10/10 Banded Lateral Walk8 Medball Cleans8 Box Jumps Then Back squat warm up5 Reps @ 50%3 Reps @ 60-65%3 Reps @ 65-70%3 Reps @ 70-75%WeightliftingBack SquatEvery 3:00 x 4...Read More

Warm-Up:3 Sets, For Quality15 Banded Pull Aparts10 Scapular Push-Ups20 Plank Shoulder Taps 6 Compression Sit-Ups30/30 second Side PlankWorkout*big classes stagger start by a minute so we all have benches. stagger with someone who is using the same weight. 20:00 EMOMminute 1: 10-8-6-4-2 Bench Pressminute 2: 15-20 GHD Sit-Ups (If you havent done volume with these dont...Read More