Warm Up- Murph Practice Run 800m 5 rounds 5 Pull ups 10 Push Ups 15 Squats 12 Minute cap *** if you run 800m in  more than 5 minutes then switch the run to a 400 Strength Bench Press (Use 90 percent of your 1 rep max, the same number you used last week, the...Read More

1200M Partner row.. switch every 200 Grab a bar. Go over Hang Power Cleans Do 10 every minute for 2 minutes as a class Go over Push jerk Do 10 every minute for 20 minutes Review the Deadlift Strength DEAD LIFT (en espanol – pesos muertos) (Use 90 percent of your 1 rep max, the...Read More

Bike 10 Minutes with a partner switch every minute Quickly review the strict press Review the Overhead squat (EMPTY BAR OF PVC) Perform 20 OHS and figure out if you are going to front squat or OHS for the wod This excerpt is directly from the CrossFit Journal “Start only when you have a strong...Read More

Intensity Over Volume. Don’t take my word for it. Take CrossFit Headquarters word for it…. after all.. they have only been doing this 2000 and have billions of dollars on the line figuring out the best way to “forge elite fitness” Hq Video https://www.youtube.com/watch?v=F9b6mMMMEug Warm Up- 5 Minute bike, meet at the board after Review...Read More

Warm up- 750 Meter row 30 Pass Throughs 30 Good mornings with Pvc 30 Air squats Review Pistol progressions. ** Choose your option for the workout at this time Review Handstand walk options (handstand holds, or bear crawls, no handstand push ups subs today) Review Toes to bar options (knee raises, sit ups) Strength Back...Read More

DONT PARK IN BACK TOMORROW!   Sunday Funday- Teams of 3 Wod 1- (one partner planks, one partner wall balls, one partner rests) As many sets as possible of 10 wall balls… in 8 minutes one teammate does 10 wall balls, one planks, one rests.. . Wall ball person to moves to rest, rest person...Read More

12pm Beginner workout today!!! as well as the regular workouts.. bring a buddy in at 12.   8am Team Endurance Wod 1- 18 Minutes Partner 1- run 400 Partner 2- Bike for cals Score is your cals *Pace yourself on the bike.. 18 minutes is long time.. even if your splitting the work Wod 2-...Read More

Warm up 5 Minute bike 30 Weighted push ups 30 Pull ups Strength Is Deadlifts 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember these percentage are based off 90 percent of your 1 rep max. The sheet will make it simple, put your sheet in the book when you...Read More

Warm up 800 M run 40 Overhead squats with pvc Grab and empty bar Review the snatch TOGETHER 15 From the Power Postion 15 From the Hang 15 From the Shin or with 10 pound plates Strength is Bench Press 5×40% 5×50% 3×60% 5×75% 5x%80 Then As Many Reps As Possible at 85% *Remember these...Read More

Warm up Teams of 3 Row 1500, split how you want Grab a bar Review the squat clean 0-2 Minutes 7 Power Position Squat cleans 2-4 MInutes 6 Hang from the knee squat cleans 4-6 Minutes 5 from the floor (shins ) Squat Clean 20 Minutes to establish 3 rep max HANG SQUAT CLEAN Percentages...Read More