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

6am. Join us for a 5k- OR 4 or 3 milers 8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running 8x400m repeats with 90 seconds rest between. Do this on the post office road. 9am Mobility 10am- 31 Heroes Wod AMRAP (with a Partner) in...Read More

The final open re-do workout. Saw a ton of improvement in everyone. Great work!   Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18...Read More

Warm Up- 3 Rounds 10 cal bike 10 push ups 10 Pull ups 15 squats Review points of performance of the front squat Strength 5 sets of 5 front squats Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start...Read More