Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-2 Mid-Thigh Clean + Clean Sets 3-4 Clean x 1.1 Sets 5-6 Clean x 1 Followed by: 2 sets of Clean Pull x 2 Conditioning: As Many Rounds and Reps as Possible in 3min of: 60 Double-under Buy-in then 8 Power Clean 115/75 8 Front Squat...Read More

Mobility: Chest/Pecs Skill: Strict Handstand Push-up Progressions Conditioning: Every 90sec x 4 sets 1- 12 Ball Slam + 12 Lunges with ball* 2- 30 Hand Plank Plate Taps + 30sec Dead Hang from bar 3- 5 Deck Squat with ball + 15 Ball Slam Sit-ups 4- Row 250/200m or 200m Run https://www.youtube.com/watch?v=WVY0othA6dQRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Med Ball Clean 8 Single Leg Romanian Deadlift with ball Strength: 3 sets 60sec Max Reps Sumo Deadlift @ 40% of 1RM Deadlift Rest 60sec 60sec Max Reps Tempo Push-ups @1111 Rest 60sec Conditioning: As Many Reps As Possible in 7min of: Wall Balls...Read More

Warm-up: 200m Run then 3rds of: Barbell Complex: 3 Strict Press 3 Push Press 3 Split Jerk 10 Alternating High Box Step-ups (glute activation) 4 Strict Toes to bar Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: 1000m Row Then 4rds of:...Read More

Barbell Warm-up Olympic Lifting: Every minute on the Minute x 12min Sets 1-3 Clean Pull + Mid-Thigh Clean + Clean Sets 4-6 Clean x 1.1 Conditioning: Every minute on the Minute x 15min 1- Power Clean x 5 reps at no more than 75% of your 1RM 2- Air Squat x 20-25 reps 3- Double-unders...Read More

Now is the time to take a hold of your health and join us in your fitness journey with your own Whoop strap. The Cyber 5 Sale only goes from 12AM EST on Friday (11/27) through 12AM EST on Tuesday (12/1) Be sure to use our special CrossFit Winter Park discount code to access the...Read More

Please note: We are not accepting drop-ins due to limited class sizes. Members: Please be sure to reserve a spot in class before arriving. Midline: Every Minute on the Minute for 9min 1) Side Plank R x 25sec + Side Plank L x 25sec 2) 2 Wall Climb + 15-20sec Nose to Wall Handstand Hold...Read More

Please note: We are not accepting drop-ins for class today or tomorrow. Members: Please make sure you have reserved a spot in class. There will be a smaller cap than in years past and we cannot accept walk-ins. Thanks! The Annual Thanksgiving Chipper 100 Double-unders 90 Air Squat 800m Run 70 Sit-up 60 Overhead Plate...Read More

Warm-up Strength: Every 3min x 15min Back Squat x 3 reps @ 83-85% Conditioning: 2011 CrossFit Regionals Event 3 21-15-9 Deadlift 315/205 Box Jump 30/24 Finish: Strict Handstand Push-up Density Test 90sec Strict Handstand Push-ups Rest 30sec 60sec Strict Handstand Push-ups Rest 30sec 30sec Strict Handstand Push-upsRead More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: As Many Rounds and Reps As Possible in 12min of: 6 Renegade Row 12 Ball Slam 18 Dumbbell Lunges 24 Russian Twist w/ ball Finish: 3 sets 6-8 Strict...Read More