Warm up Bike races- Pick a partner 8 minutes- switch every minute Power position, Power clean review 0-2 10 Power clean from the power postion 2-4  10 Squat cleans from the power position. Strength Bench Press The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number...Read More

Warm up- 10 Minutes of Murph Practice staring at 5 after the hour. Run 800 (or 400 If you running isnt your thing) 5 Pull ups 10 Push Ups 15 Squats Strength Strict Press The numbers below are based off of 90 percent of your one rep max.. get that 90 percent number than use...Read More

Warm Up of 5 minute bike 20 OHS with A PVC 40 Overhead walking lunges with a pvc Grab an empty bar… over the next three weeks we will break this lift down 0-2 Minutes 10 Power Snatches from the power position 2-4 Minutes 8 squat snatches starting from the power position *confused.. dont worry,...Read More

Warm up 8 minute partner row. 1 minute on one minute off Then together 25 Airsquats with a one second hold at the bottom 30 walking lunges 20 Push ups (correct push ups) Last heavy week of this 4 week Wendler Strength Cycle. Make sure you hit as many reps as possible on that last...Read More

Sunday Funday With a partner, with a running clock, split the work however you want 800m Run Grace (30 Clean and Jerks) Then- “Helen” 3 Rounds 42 KB swings 24 Pull ups Run 400 Together Then Karen 150 wall balls.Read More

Cinco De Drinko Get your workout in before you go out tonight! 8am Endurance- Famous Train Harder Triathlon 1500M row 1 Mile Run 1 Bike Tabata 1000m Row 800m Run 1 Bike Tabata 500M row 400m Run 1 Bike tabata *********** Write your bike cals down after every round! You get to take a second...Read More

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