Warm-up: 200m run then 2rds of: 10 Single Arm OH Lunge w/ KB 10 Hollow Rock Skill EMOM x 12 Even: 5 Strict HSPU or Deficit SHSPU Odd: 30 DU WOD: 1) Row for Cal 2) Burpee 3) Sit-up 4) Russian KBS to eye level 5) Rest Stations. 45sec work, 15sec rest/transition. Record lowest score...Read More

Warm-up: 200m run then 3rds of: 5 Ring Pull-up 10 Single Leg Glute Bridge 8 OHS w/ pvc Strength: Back Squat 10@60%, 8@65%, 6@70%, 6@75%6@80% 10min AMRAP 3,3, 6,6, 9,9 etc… C2B Power Clean (135/95)Read More

We get asked the question all the time- “What are the best shoes for CrossFit?” Unfortunately there really isn’t a “one-size fits all” answer. Shoes are a very individual piece of equipment and what works for one person may not work for others. But, there are some general guidelines that can work for most people...Read More

Warm-up: 200m run then 3rds of: 5 BTN Press 5 Good Morning 5 Back Squat Strength: Front Squat 8@70%, 6@75%, 4@80% WOD: Death by Thruster (125/85) Mobility: Spend 10-15min focusing on an area that needs work.Read More

Mobility: Hips Skill: DU WOD: 2-person team In any order but split evenly, Row a total of 4000m and complete 200 sit-ups.Read More

Skill EMOM x 9min 1) 30sec L-sit 2) 6 Strict C2B 3) 10 Alt Pistol Oly: Every 2min x 20min Halting Clean Deadlift + Hang Clean + CleanRead More

Warm-up: 200m run then 2rds of: 1 Wall Walk + 10 Shoulder Taps 10 Box Step-ups (45/35 back rack) Strength: Every 2min x 10min (5 sets sharing racks) Push Press + Push Jerk + Split Jerk WOD: 2-person team, 3rds each. Partner A begins on Row, Partner B begins row as soon as A is...Read More

Warm-up: 200m run then 3rds of: 10 Lateral Monster Walks (each way) 6 Push-up to Spiderman Strength: Back Squat 10@60%, 8@70%, 6@75%, 4@80% WOD: 4rds for time 6 Strict Pull-up 8 Front Rack Alternating Reverse Lunges (115/75) 10 V-ups 12 DURead More

Warm-up: 200m run then 3rds of : 45sec Bamboo Bar OH Hold 8 Barbell Hip Thruster (heavy) 9/11 Memorial WOD 2001m run/row 11 Box jump (30/24) 11 Thruster (125/85) 11 Burpee C2B 11 Power clean (175/120) 11 HSPU 11 KBS (70/53) 11 T2B 11 Deadlift (170/120) 11 Push jerk (110/75) 2001m run/row *if you started...Read More

Mobility: Shoulders Skill: T2B Shoulder Prehab: 2 sets of: I’s Y’s T’s W’s 3-4rds NOT for time 6-8 Strict Chin-up or L pull-up 10-15m HS Walk or 20 Shoulder Taps 25 Banded Leg Curls (blue band) 2 Rope Climb 6 Single Leg RDL 30sec L-sit 10 Slider Mtn ClimbersRead More