Warm-up: 2 sets 250m Row 10 Wall Ball 5 Ring Row “Jackie” 1000m Row 50 Thruster (45/35) 30 Pull-up Finish: 3 sets DB/KB Row x 8 each Rest 30Sec DB Box Step-up (25/15) Hold DB in each hand Rest 30secRead More

Are you curious about CrossFit, but feel like you need to get into better shape before giving it a try? Well, you are not alone in this belief, and we would like to explain why it couldn’t be further from the truth. It’s like saying, “I can’t do yoga because I’m not flexible.” Well that’s...Read More

Warm-up: 200m Run then 3rds of: Wall Walk + 30sec Nose to Wall Hold 5 RDL 5 BB Row (45/35) Strength: 1a) Deadlift 8 x 60/65/70% 1b) Seated Unsupported Strict Press 3 x 8 WOD: 100 DU Buy-in, Then, 4rds for time 10 Alternating DB Snatch (25/15) 5 Box Jump (30/24) Step-down only 10 Single...Read More

Warm-up: 200m run then 3rds of: 5 DB Man Makers (25/15) 5 Strict Pull-up Strength: Thruster 5-4-3-2-1 WOD: 4rds for time 4 Bar Muscle-up (Rx+ Ring MU) 8 Clean (Rx 135/95 Rx+ 155/105) 12 Lateral Bar BurpeeRead More

Warm-up: 200m Run then 3rds of: 30sec Banded Squat Hold 5 Push-up to Inchworm 10 Superman Strength: Back Squat 5@70 3@75 1@80 5@75 3@80 1@85% “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More

Mobility: Lax Ball T-spine and Glute roll out Midline/Stability: EMOM x 9 1) Windshield Wipers x 15 2) L-sit x 30-45sec 3) Banded Good Morning x 15 Skill: Pistol Progressions WOD: 2-person team 5rds each 500m Row + 100m Famer’s Carry + 20 Sit-upsRead More

Warm-up: 200m Run then 3rds of: 10 Good Morning (45/35) 10 Back Rack Lunges Strength: 15-20min to 5-RM Deadlift WOD: 20 Cal Row 30 T2B 400m Run 50 Russian KBS (53/35) 600m Run 70 Walking LungesRead More

Warm-up: 200m Run then 3rds of: 45sec Nose to Wall HS Hold 10 Hollow Rock 6 Push-up to Spiderman Strength: 1a) Bench Press 5×3 1b) Strict Weighted Pull-up 5×5 WOD: 3min AMRAP 10 OHS (115/75) 20 DU Rest 2min 3min AMRAP 10 Ring Dip 15 Ball Slam (25/15) Rest 2min 3min AMRAP 10 Push Press...Read More

200m Run then Barbell Warm-up Oly: Every 2min x 6min Hang Clean x 2 Every 2min x 6min Hang Clean + Clean Every 2min x 6min Clean x 1.1 (rest 10sec between singles) Increase load over all sets WOD: 100 Wall Ball for time Every break/drop you must stop and rest for 60sec before resuming....Read More

Warm-up: 200m Run then 3rds of: 5 Strict Chin-up 5 Tall Box Jump 5 Reverse Burpee Fran 21-15-9 Thrusters (95/65) Pull-ups Finish: 3sets Barbell Hip Thrusters x 8 medium heavy Single Arm DB Seated Press x 6 eachRead More