Surprise everyone… the ghost of Opens past is here this week. We will be repeating workouts from previous CrossFit...Read more

15 minute warm up and build bars and get all equipment out for your team- make sure you have all...Read more

8am endurance 1 mile- rest 4 minutes 2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd...Read more

Strength-Front Squat 3,3,3,3,3+ Work your 3 plus, it’s Friday. Wod- 15 Minute ladder- 1 Kettle Bell Swing 1 Wall Ball...Read more

Strength- power clean and jerk- Sets of heavy 2’s. Perform one power clean and jerk, drop the bar, reset quickly...Read more