2:00 minutes Echo Bikeinto..Mobility Drills1:00 minute Foam Roller Thoracic Spine Extension30/30 second Glute Smash and Floss30/30 second Couch StretchInto..Stability + Activation2 Sets, For Quality10/10 Single Leg Barbell Romanian Deadlift10 Sumo Stance Goodmornings10 Barbell Cossack squatsStrength- we will give you time to build to starting weight StrengthDeadlift (Heavy Session)Every 3:00 minutes, 5 Sets6 Reps @ 70%6...Read More

Warm-Up:3 Sets, For Quality200m Run*Core Exercise5/5 Kettlebell Windmill50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk*Core ExerciseRound 1: 10 Hollow Rocks + 10 Arch RocksRound 2: 20 Alternating V-UpsRound 3: 10 Bar Kip Swings + 10 Strict Knees to Chest “The Deep”30:00 minute AMRAP5-10-15-20-25…. Toe to Bar100ft (30m) Single Arm Overhead Carry (Right)200m Run100ft (30m) Single Arm...Read More

Warm-Up:2:00 minute Machine ChoiceMobility2 Sets, For Quality20 second Wall Thoracic Extensions30/30 second Kettlebell Hip Shift1:00 minute Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up2 Sets, For Quality10 Alternating Lateral Lunges20 Bear Plank Shoulder Taps5/5 Pistol Box Step-Downs20 second Glute BridgesTake a little time to build to 75 percent on your back squat ThenStrengthEvery 3:00 minutes,...Read More

There will be muscle up work today. Don’t skip if you don’t have muscle up. More people do not have muscle ups than do have muscle ups. We ALWAYS will have skills and drills to work on to meet you where you are at. Warm-Up:8:00 minutes For Quality5 Inchworm to Hollow Hold10 Hollow Rocks20 second...Read More

Warm up posted on boardWod 116 Minute amrap200 meter run together30 Partner wall balls4 Rope climbs Split how you wantWod 28 Minutes (split how you want)2 Burpees over your bar2 Power Clean 185/1352 Toes to bar*** increase all reps by 2 each roundWod 3Part A- 4 Minutes maxRow for cals Part B-6 Minutes for both...Read More

8am Endurance. Those sandbags sure are dusty. Time to get them out againTeams of 4- 35 minute amrapSkiRow Burpees and sandbag over boxRun 400Switch spots when your teammate is back from the 4009am CrossFit AND 9am Adult Weightlifting in the weightlifting areaCrossFit WorkoutWarm up-Coaches choiceWod 1-10 minutes Row 25/20150 Meter farmer carry (to the end...Read More

400m RunMobility40 second Dead-Hang or 20/20 Single Arm Hang30/30 second Kettlebell Hip Shift1:00 minute Alternating 90-90 Hip Switch10/10 x 90-90 Get-upsSpecific Warm-Up2 Sets, For Quality10/10m high knees/butt kicks 20 Bear Plank Shoulder Taps10 Scapular Pull-Ups20 second Glute Bridges “Candy Land”3 Sets, For Time200m Run10 Pull-Ups20 Push-Ups30 Air Squats400m Run30 Air Squats20 Push-Ups10 Pull-Ups200m RunRest 2:00...Read More

3 Sets, For Quality12/9 Calorie Row1 Wall Walk10 Wall Facing Shoulder Taps6/6 Single Arm Dumbbell Upright Row10 Hollow Rocks10 Arch RocksGymnastics Skill WorkHandstand Walk Skills and Drills “Walk This Way”20:00 EMOMmin 1: Max Handstand Walk min 2: Max Calorie Row min 3: Max Alternating Dumbbell Snatch 50/35lb, 22.5/15kg min 4: Rest3ft (1m) = 1 Rep...Read More

4 Minutes machine to get warmThen Coaches choice barbell warm upWe really want to spend time in the warm up working on hang power clean technique. after the warm up we want to give you enough time to build to 70 percent. Strength Every 2:00 minutes, 5 Sets5 Hang Power CleansPerform all sets between 70-80%...Read More

Warm-Up: Mobility2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank BridgeGeneral Prep3 Sets, For Quality5/5 Single Arm Kettlebell Strict Press10 sec Wall Facing Handstand Hold5 Strict Knee to Chest10 Box Step-Ups Strength8:00 minute EMOM5 Strict Press @ 00×0 Tempo @ 50-60%00×0 tempo is fast fast fast! try to actually pull the bar...Read More