There is going to be a lot of bars out today, Partner up and run 2 heats of this workout. Proper warm up of all weightlifting movements is a must Warm up- Coach led with and empty bar. we will go over points of performance before we start the movements. Meet at the board at...Read More

Nice little strength day… Find your 1 rep max back squat.. because….. Next week starts squats and milk! Are you prepared mentally and physically for this Warm up- 5 minute row 30 Squat therapy squats against the wall 2 sets of 10 empty bar back squats, now is the time to fix your form Then-...Read More

Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight into Grace 30 Clean and Jerks for time -then- Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-Ups   Then Karen...Read More

6am- Run 6 miles, all paces welcome, we can lessen the distance for newer runners Please pick one of the workouts.. don’t do the 6 mile run then try to do 2 more workouts. Over trainning is just as bad as under training. 8am Endurance- Famous Train Harder Triathlon 1500M row 1 Mile Run 1...Read More

2 strengths today and a short  conditioning piece. Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to...Read More

Hero Wod Today, No strength. Warm up practice 2 rounds of 50m empty barbell, single arm farmer carries Practice and pick your scaling for toes to bar- we will be time capping this one.   Tama For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter...Read More

Warm Up 3 Rounds 10 cal row 10 Pull ups 10 Push Ups Grab an empty bar for an EMOM 0-2 Minutes 8 Clean grip power position high pulls 2-4 Minutes 8 Power position power cleans 4-6 Minutes 8 hang position power cleans 6-8 Minutes 6 Hang position squat cleans On a running clock you...Read More

Warm up overhead Squat therapy against the rack with a pvc pipe 30 Perfect ones, start out standing away from the rack, and move in closer as you go Watch this https://www.youtube.com/watch?v=1X-MLCHNwEU Now grab an empty bar for an emom warm up 0-2 minutes 10 snatch grip power position high pulls 2-4 minutes 10 Power...Read More

Warm up 5 Minutes bike 2 rounds 25 Good mornings empty bar 10 Deadlifts from the shin, empty bar 60 second couch stretch each leg Deadlift 5-5-3-3-3-1-1-1-1 reps Scroll for scaling options. Related: • CrossFit WOD 180324 Tips With Rory McKernan • The Deadlift Scaling The descending rep scheme for this heavy day makes it...Read More

Sunday Funday Alternate between partners. One exercises while the other holds plate. Partner A: 100 Double unders 50 Pull ups 100 Lunges holding slam ball (50/30) 50 weighted sit ups 100 Slam Balls (50/30) 50  weighted sit ups 100 Lunges holding slam ball 50 Pull ups 100 Double unders Person B: Holds plate overhead (45/25)...Read More