Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press x 5 each @2111 Scap Push-ups x 6 Pistol Squat Balance x 5-10sec each leg Strength: Every Minute on the Minute x 8min 1- Front Rack Dumbbell Walking Lunge Steps x 12 steps 2- Hollow Hold x 30-45sec Conditioning: As Many Rounds and...Read More

Barbell Warm-up Conditioning: “Grettel” 10rds for time 3 Clean and Jerks 135/95 3 Lateral Burpees Over the Barbell Strength: Every Minute on the Minute x 12min 1) Front Squat x 4 reps @33X1 2) Strict Handstand Push-ups or L-seated Dumbbell Press x 5-7 repsRead More

Do you hit the “snooze” button in the morning after your alarm goes off? There’s a word for that. It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier! If you want to start the day off...Read More

Barbell Warm-up Olympic Lifting: Take 15min to build to a heavy Power Clean and Jerk Conditioning: CrossFit Open 11.3 As Many Rounds and Reps as Possible in 5min of:Squat Clean and Jerk Rx 165/110 Masters 55+ 135/75 Finish: If you have time, spend 5-10min rowing, biking, jogging using only nasal breathing.Read More

Mobility: Shoulders Skill: Toes to Bar 10min Progression Review Conditioning: Option 1- Every Minute on the Minute x 25min 1- Toes to Bar or Straight Leg Raises 2- Russian Kettlebell Swings 3- Parallette Pass Thrus with Push-up & Dip 4- Row, Bike or Ski for Max Cals 5- Rest Option 2- 20min Stroke Rate RowRead More

Warm-up Strength: Every 2min x 10min Sumo Deadlift @21X2 x 5 reps Gymnastics Conditioning: As Many Rounds and Reps as Possible in 10min of: 5 Strict Chin-ups or Strict Supinated Grip Chest to Bar Pull-ups 10 Tempo Push-ups @ 0101 15 Sit-ups 20 Double-unders Conditioning: “Power Hungry” 3min Max Calories Assault BikeRead More

Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press High Box Step-up Box Shoulder Stretch Strength: Every Minute on the Minute x 10min 1- Single Arm Overhead Dumbbell Walking Lunge Steps x 8 each 2- Hollow Hold x 30-45sec Conditioning: Grinder! Just keep moving. Use two dumbbells, hold anyway. 750m Run or...Read More

Barbell Warm-up Strength: Take 15min to build to a 2RM Thruster (from ground) Conditioning: 10 Pull-ups 9 Front Squats 10 Pull-ups 12 Thrusters 10 Pull-ups 15 Power Clean 10 Pull-ups 18 Clusters Rx 95/65 Rx+ Chest to Bar Pull-ups and 115/75Read More

Did you know that 90% of us don’t get enough vegetables every day? 90%! Pretty shocking, right? According to the USDA, most of us need between 2 and 4 cups a day (less if you are smaller and/or less active, and more if you are bigger and/or more active). But the truth is, most people...Read More

Barbell Warm-up Strength: Every 2min x 12min Power Clean + Hang Squat Clean + Front Squat + Split Jerk Conditioning: Every Minute on the Minute x 9min 1) 4 Power Snatch + 4 Overhead Squats 2) 6 Hang Squat Cleans 3) 8 Lateral Burpees Over the Barbell @11:00 on the clock, for time 12 Power...Read More