Warm-Up (10 minutes)2:00 Cardio Choice–2 Sets: For Quality10 Bootstrap Squat8 Scapular Pull-Ups6/6 Single Arm Ring Rows10 Cossack Squats10 second Chin Over Bar Hold Specific Barbell Prep (5-7 minutes)Back Squat5 Reps @ 50%3 Reps @ 60%3 Reps @ 65%Then Working Loads on the BarBack SquatEvery 2:00 minutes x 6 SetsSet 1: 5 @ 70%Set 2: 5...Read More

2:00 Cardio Choice10 PVC Pipe Around the Worlds:15/:15 second Standing PVC Pipe Prayer Stretch–2 Sets: For Quality5/5 Single Arm Dumbbell Snatch5/5 Single Arm Dumbbell Strict Press10 Hollow Rocks10 Arch Rocks—Specific Barbell Prep (5-7 minutes)2 Sets: Empty Barbell3 Hang Muscle Snatch3 Hang Power Snatch5 Strict Press–3 Sets: Building Loads1.1.1 Power Snatch, building to 70%3-5 Strict Press,...Read More

2 Sets: For Quality2 Cardio (Bike or Row)10 Alternating Box Step-Ups10 push upsWarm up to Bench Starting weightEver 2:00 for 5 sets 5 reps starting at 70 percent and building upWorkout Time cap 25 minutes 2 Rounds For Time:50/40 Calorie Row400m Bearhug sandbag carry50/36 Calorie Echo50 Single Dumbbell Step-Overs Box Height: 24/20inDumbbell: 50/35lb, 22.5/15kgScalingScale cals...Read More

2:00 Cardio Choice–2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)10 Deep Lunge Mountain Climbers8 Ring Rows6 Jumping Pull-UpsHang Squat Clean Mechanics:– Focus on hip extension and pulling under the bar.– Emphasize smooth transitions from rep to rep.8 minutes EMOM at light weight building to workout weight2 Hang squat cleansWorkout PrimerAthletes complete...Read More

Monday’s workout is below but here is what to expect this weekMonday: Deadlift Strength+ Midline Conditioning TripletTuesday: #TEAMPRVNTUESDAY, Barbell Cycling and Grip StaminaWednesday: Big Chipper, Long Duration, Leg StaminaThursday: Strength and Power EMOM, Centered around focused Mechanics on the Power SnatchFriday: Back Squat Strength + Simple Muscular Endurance Couplet Monday Warm up on boardStrengthDeadliftEvery 4:00...Read More

Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 (together)15 Power Cleans 155/10510 Minutes (split how you want)16 HSPU24 Pull ups 32 Hang DB Clean And jerk 70/50Wod 312 Minutes Row 40012 Sb cleans over shouler 150/10012 Burpees over your rowerRead More

Here is a classic8amTeams of 314 Minute row split how you want14 minute ski split how you want14 of running 200s, alternating between all 3, only 1 person runs at time. 9amWarm-Up Conditioning 10:00 min Cap3 Rounds: @ Easy Low Heart Rate200m Run25ft Burpee Broad Jumps:30 second Wall Sit15 Ring Rows Main Conditioning10 Rounds For...Read More

It is the last week of the open We will be doing the workout that is posted at games.crossfit.com 25.3 Regular class times at 5am, 6am 9am then 4pm to 7pm is friday night lights. Come out, warm up, and jump in a heat of the workout! even if you are not working out, stop...Read More

Tomorrow is the 3rd and final Friday Night Lights for the CrossFit Open. Be sure to come out from 4pm to 7pm. Food and drinks! Based off the last two workouts this scheduled programming might have a couple movements that are in the crossfit open tomorrow. If you really want to get some active recovery...Read More

Warm-Up: (10 minutes)10:00 : For Quality10/8 Calorie Echo Bike, Building Pace Each round8 Slow Bootstrap Squats6/6 Dumbbell Windmill10 Ring V-Outs8-10 Ring Push-Ups (Elevated and Progressively increasing depth)–Specific Barbell Prep (5 minutes)Take 5 minutes to go through bracing and benching technique, while building loads to working weightsBench PressEvery 4:00 minutes x 3 SetsComplete5 Reps @ 65%3...Read More