Tuesday 10/11Waves on waves of squat cleans WARM UP 3 Rounds 5 Pull Ups 8 Empty Bar Front Squats 100 m Ski or Row :10 STRENGTH Squat Clean 1×3 Power Position 1×3 Hang at knee  1×3 Tempo Pull Squat Cleans  then, 5 REPS @ 55% 4 @ 60% 3 @ 65% 5 @ 60% 4...Read More

Monday 10/10 WARM UP 3 Rounds 200 M Run25’ High Knees25’ Butt Kicks10 Burpees :15 WODFor Time in Teams of 38000 M ROW10 Mile Bike *One person starts on the row, the second person on the bike and third person on the rest* ROTATE EVERY 2 MIN. Rotation is Row > Air Bike > Rest35...Read More

Plan your weekend to attend this Sunday Funday! Class starts at 9am Sunday Funday Teams of 2Wod 1 Running clock 12 minutes, split up however3 minute max cal row, in remaining time, right into…AMRAP of,10 thrusters 135/95 rx, sub 95/65 or 65/45 or whatever weight works for your team10 TTB10 synchro lateral bar over burpees...Read More

8am Endurance, 9am crossfit 9am Adult Weightlifting 8am Endurance Teams of 4- every team has a lane of equipment like usual Every teammate starts on a machine, one starts on burpeeesat 3.2.1 go everybody works at their station for 2:00at the end of 2:00 your team meets up at your sandbag and you do alt...Read More

Friday 10/7WARM UP200 M Run15 Jumping Lunges10 Kipping Knee Raises200 M Run15 Jumping Luges10 T2B:15 REVIEW5 Strict Press5 Push Press5 Push Jerk5 Split Jerk:25 WODAMRAP 20 Minutes4 Shoulder to Overhead 155/105 lbs6 T2B (Hanging Knee Raises, Lying Leg Raises)6 Shuttle Runs• 1 shuttle run is 25’ out then 25’ back• S2O and T2B should be...Read More

WARM UPMove Steadily Through/ on a clock1:00 Squat Hold:30 Empty Bar Snatch Grip Press:30 Pause (1 sec) OHS w/ Empty Bar:30 Empty Bar Snatch Grip RDLs1:00 Squat Hold:10 REVIEW5 Snatch Grip High Pull (Power Position)5 Snatch (Power Position)5 Hang Snatch5 Full Snatch:15 STRENGTHEvery 2 Minutes for 14 Minutes (7 sets)3 Tempo Pull Squat Snatches (5...Read More

Wednesday 10/5WARM UP3 Steady Rounds200m Run12 DB Front Rack Lateral Squats12 Jump Squats:10 REVIEWBack Squat TechNeutral spine and tight belly BEFORE lifting bar off rackEyes forwardScrew feet into the groundHips down and back :15 STRENGTHBack Squats3 Setseach set as fast as possible12 Back Squats @ 55-85%Rest 3 minutes between sets:45 CONDITIONINGEMOM 5 MinutesX Burpees to...Read More

Tuesday 10/4WARM UP200M runREST :30 seconds400M runREST :30 seconds600M run :10 REVIEWPull UpsC2BBMU:20 SKILLEMOM 3 Minutes2-4 Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes1-2 Bar Muscle Ups6 Unweighted Step Ups, with workout weight:35 WODFOR TIME *if scaling to all pull ups Please reduce reps...Read More

Today starts a new cycle! The focus lift is the squat clean. Do not miss today! We are basing a lot of our numbers off this lift today. WARM UP3:00 MachineThen Coach Lead Barbell Warm Up5 Clean High Pull from Power Position5 Power Position Clean5 Hang Clean5 Front Squats5 Squat Clean 15 STRENGTHLifting Test1×3 Power...Read More

Warm up- Coaches Choice Teams of 2Wod 1- Split how you want10 Minutes 8 Pull ups12 Push pushs16 Squats Wod 2-12 Minutes alternating rounds8 Bear hug Sand bag squats 100/75Run 100 (out back to door to dumpster4 sand bag cleansWod-36 Minutes-split how you wantas many rounds of DT as possible WITH DUMBBELLS 50/351 round of...Read More