This is a high volume workout so please choose wisely in terms of doing half or partnering. https://www.crossfit.com/workout/2009/06/30#/commentsRead More
**Reminder we will be closing after the 12pm class to start working on the new flooring project** Barbell Warm-up 20min to establish a heavy Snatch or Clean and Jerk Workout of the Day For time Run 1 Mile 50 Front Squats (1325/950 *last done on 4/1/16Read More
Warm-up: 200m Run then 3rds of: 6 Half Kneeling Dumbell Press (each) 6 Strict Chinup 10 Glute Bridge @1112 Skill Every Minute on the Minute x 15min 1) Sandbag Squat x 8 reps 2) Strict Toes to Bar @2111 x 5-7 reps 3) Rope Climb x 1-3 reps Workout of the Day 4rds for time...Read More
Warm-up: 200m Run then 3rds of: 4 Front Squat 6 Strict Press 8 Hollow Rock 10 Deadbug Strength: Thruster 5-4-3-2-2 Build to a heavy double from the racks. Workout of the Day 300m Row 25 Thruster (95/65) 20 Pull-up 300m Run 20 Thruster 15 Pull-upRead More
Reminder that we have classes at 5am, 6am, 9:30am and 12pm only. We will be closed on 12/25 and open for regular hours on Wednesday. Pick one of the following Hero workouts. Click on their name to read more about their service and sacrifice. Barraza 18min AMRAP 200m Run 9 Deadlift (275/185) 6 Burpee Bar...Read More
Mobility: Shoulders Skill: Muscle-ups or Strict Dip & Pull-up work Workout of the Day 2 person team. Split rows evenly. 1000m Row 30 Partner Med Ball Sit-up 1000m Row 30 Partner Med Ball Chest Pass 1000m Row 30 Partner Leg Throw Downs 1000m RowRead More
Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug holding ball 8 Med Ball Clean Strength: Back Squat 3×65% 2×70%, 2×77%, 1×82%, 1×88%, 1×92%, 1×96%, 1×102% Workout of the Day 3 person team 4rds each 15/10 Calorie Assault Bike 15 Unbroken Wall Ball* (20/14) *If you break or stop on WB, the next...Read More
