Weightlifting Warm upThen10 minute EMOM Alternating Minutes minute 1: Hang Squat Cleans minute 2: Submax Unbroken Set of SHSP Hang Squat CleansSet 1: 5 Reps @ 65-70%Set 2: 4 Reps @ 70-75%Set 3: 3 Reps @ 75-80%Set 4: 2 Reps @ 80-85%Set 5: 1 Rep @ 85-90%Strict Handstand Push-Ups : Ideally choose a number that...Read More

Teams of 2- Split how you want Wod 1-10 Minutes Row 40014 bench press (spot each other)Wod 2-12 Minutes-P1 Run 200mP2 Works on this complex -5 Deadlifts -7 hang power cleans -9 Shoulder to overheadWod 3- For time40 Wall Balls60 Burpees 40 wall ballsRead More

8am 40 Minute AmrapTeams of 3Move through the machines60 Cal bike60 Cal ski60 Cal row*every time you finish a machine do 30 sandbag cleans over the shoulder9am Crossfit 5 Rounds for time of:15 Bar-facing Burpees 10 Toes to barDirectly into21-15-9 reps for time of:Kettlebell Swings, 70/53Calories bikeRead More

The CrossFit Open Starts today! What is the CrossFit Open? Here is a short explanation. Yesterday at noon, CrossFit headquarters released the first of 3 Crossfit Open Workouts. CrossFit gyms all over the world will be doing this workout today. We will be doing the workout as the class workout at 5a, 6am, 9am and...Read More

Warm up on the board. Tomorrow is the open so we will be working just a cardio piece todayEvery 12:00 minutes, 3 Sets1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg800m Run1.1/1k Echo OR 500/425m Row Erg OR 450/390m Ski Erg6Read More

Warm-Up:3 Sets, For Quality10/10 Standing Pallof Press20 Bear Plank Shoulder Taps10 Medball Cleans5 Hollow to Arch Rolls Bench PressEvery 2:00 minutes, 5 Sets1 x 5 @ 72%1 x 5 @ 75%1 x 4 @ 77%1 x 4 @ 80%1 x 3 @ 82%Percentage is based on your 1-rep max Bench PressWodFor Time21-15-9Toe to BarShoulder to...Read More

Weightlifting warm upThenTake 10:00 minutes to Establish aPower Snatch + Hang Power Snatch + Power Snatch*Complex is meant to be done unbrokenWe will let you get some weight on your bar before this but we are treating this strength like a workout might be in competition where you really only have 10 minutes to find...Read More

Its CrossFit Open week! SIgn up! go to games.crossfit.com to find out what its all about. Its for everyone from beginners to experienced CrossFitters. For the next 3 Fridays the workout of the day will be the CrossFit open workout. Friday Nights will be “Friday Night Lights” where we run heats of the open workout....Read More

Teams of 2- split how you want10 Minute amrap10 Heavy sandbags over shoulder20 Push ups20 sit ups Wod 2-12 minutes12 clean and push jerks14 Pull ups16 Burpees over you barWod 3 Row or Ski 4000/3500Read More

All cardio for 8amTeams of 440 Minute AmrapSki- Teammate 1Bike – Teammate 2Row- Teammate 3Run 400- Teammate 4When teammate 4 comes back they go to ski, ski, goes to bike, bike to row, row to runKeep cycling through. Switch when the person running gets back9a CrossfitWorkout 1-12 Minute Amrap10 wall balls 15 KB swings20 Box...Read More