8am Endurance9am Barbell Beatdown test workouts with Cotee River CrossFit8amIn Teams of 3300 Calorie Echo Bike5k RunTime Cap: 40:00 minutesTime Domain: Goal 20:00-30:00 minutesScaling the Bike based on team composition M/M/M = 300 CaloriesF/F/F = 210 CaloriesM/M/F = 270 CaloriesF/F/M = 240 Calories Format: One partner will work on completing the bike calories. Another partner...Read More

Warm-Up3 Rounds12/9 Calorie Row5/5 Single Arm Dumbbell Hang Muscle Clean and Press10 Banded Face Pulls10 Hollow Rocks10 Arch RocksInto..3 RoundsBar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch HangHold each position for 3-5 secondsRest as needed between each set throughAs the open approaches in a few weeks why not give this...Read More

Warm-Up8:00 minutes, For Quality:30 second Echo Bike(8/8m) 25/25ft Lateral Shuffle5 Inchworm Push-Ups10 Down Dog Alternating Toe Taps10 Kettlebell DeadliftsJust a nice little 40 minutes EMOM today 40:00 minute EMOM , Alternating Movementsminute 1: 13/10 Calorie Echo Bike or Ski Ergminute 2: 15 American Kettlebell Swings (53/35 lb, 24/16kg)minute 3: 6 Shuttle Runs (8/8m) 25/25ftminute 4:...Read More

8:00 minutes, For Quality1:00 minute Machine of Choice (Easy pace)5/5 World’s Greatest Stretch10 Tall Muscle Cleans10 Behind the Neck Elbow Punch Throughs5 Squat jumpsStrength ThrustersEvery 1:30, 5 Sets3 Reps @ 70%+Directly into..Front SquatsEvery 1:30, 5 Sets3 Reps @ 70%+ The goal today for both the Thrusters and the Front Squats is to build from 70%...Read More

Warm Up8 minute EMOM, Alternating each minute:Minute 1: 45 Second Machine of Choice (Easy pace)Minute 2: :25/25 Second Side Plank HoldMinute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks Minute 4: 30-40 Second Handstand Hold (Wall Supported or FreestandingStrength StrengthDeadliftEvery 6:00 minutes for 18:00 minutes, Complete5 reps3 reps1 repPercentages:Set 1: 75-77-80%Set 2: 77-80-82%Set 3:...Read More

Warm upStop in and find out WeightliftingSplit JerkEvery 90 seconds, 8 Sets2 Sets x 3 Reps @ 70%2 Sets x 2 Reps @ 75%2 Sets x 1 Rep @ 80-85%1 Set x 2 Reps @ 75%1 Set x 2 Reps @ 70%Wod3 Rounds for Time:400m Run10 Clean and Jerks 155/105 lb, (70/48 kg)10 Bar Facing...Read More

Barbell warm upPartners 9 minute amrap9 Squat Cleans, 185/1359 Push Jerks, 185/1359 bar or ring muscle upsRest 5 Minutes then go into this16 minute amrapRow 50020 Sandbag cleansRest 5 then go into1500 meter ski for time- split how you wantRead More

8am, we will do a waterfall type workout with.SkiBikeBurpee box step ups Restminute each station, 10 rounds each teammate on a team of 4.Its going to be really cold so we are keeping the workout inside. 9am- crossfit- with a partner, split how you want or go solo9 minute amrap9 Squat Cleans, 185/1359 Push Jerks,...Read More

Client Appreciation Night Tonight. Come out for some food and the dopest free shirt5am, 6am, 9am 10am will be regular class structure. 4 to 7pm we will run several heats of this workout but it will be a little less structured than a regular classWarm up 2:00 minute Cardio ChoiceInto..3 Rounds10 Scapular Pull-Ups5/5 Single Arm...Read More

Warm-Up10:00 minutes, For Quality9/7 Calorie Row10 Push ups (elbows locked at the top, chest and thighs touch ground at bottom, use a band around the elbows for help with a strict push up) 1 Wall Walk + :10sec Nose to Wall Hold6/6 Single Arm Ring Rows10 Ring V-Outs Strength:Bench PressEvery 2:30 minutes, 5 Sets, Complete...Read More