Warm-up Strength: Push Press 5×70%, 3×75%, 2×80%, 2×85%, 1×85-87% Workout of the Day: 2020 CrossFit Games AGOQ Workout #2 Time Cap 15min 15 Chest to Bar Pull-ups + 10 Overhead Squats 15 Chest to Bar Pull-ups + 10 Overhead Squats 15 Chest to Bar Pull-ups + 10 Overhead Squats 15 Chest to Bar Pull-ups +...Read More

Warm-up Strength: Back Squat 10×60, 8×65, 6×70,6×75,4×80% Workout of the Day: 50 Double-unders30 Alternating Dumbbell Snatch25 Dumbbell Front Squat20 Alternating Dumbbell Snatch15 Dumbbell Front Squat10 Alternating Dumbbell Snatch5 Dumbbell Front Squat50 Double-undersRead More

Mobility: Wrists and Forearms Skill: Handstands– Getting inverted– This will look different for many people depending on where they are at with this skill. Some may be learning to kick up to the wall, others might be working on walking 20+ft.– Work the skills and drills and have fun with it. Workout of the Day:...Read More

Barbell Warm-Up & Olympic Lifting  Mid Thigh Hang Clean + Jerk   Every 2 minutes, for 12 minutes (6 sets):Mid-Thigh Clean + JerkSet 1 = 2 reps @ 70%Set 2 = 1 rep @ 75%Set 3 = 1 rep @ 80%Sets 4-6 = 1 rep @ 85% Workout of the Day: Artie Complete as many rounds as...Read More

Warm-up Strength: 1a: Bulgarian Split Squat @3011 1b: Single Arm KB/DB Row  @2011 Workout of the Day: 2 person team1 person working at a timeSplit reps evenly 60 Calorie Row60 Kettlebell Swings60 Dumbbell Box Step-ups60 Kettlebell Swings60 Calorie Row Rx 53/35 and 35/20Rx+ 70/53 and 50/35Read More

Warm-up Strength: Push Press 8×70, 6×75, 4×80, 2×83-85% Workout of the Day:As many rounds and reps as possible in 10 minutes of:8 Deadlift6 Hang Squat Clean4 Shoulder to Overhead200m Run Rx 115/75Rx+ 135/95 Finish: 3 setsBarbell Bicep Curls x 8-10 repsBanded Tricep Press Downs x 25Strict Toes to Bar x 4 @2011Read More

Reminder to join us tonight at 5:30pm for the World Rowing Virtual Sprints Warm-up Strength: Back Squat 10×60% 8×70% 6×75% 4×80% Workout of the Day: 10 Hang Power Snatch 12 Toes to Bar 14 Wall Ball Rest 1min 10 Power Snatch 12 Toes to Bar 14 Wall Ball Rest 1min 10 Hang Power Clean 12...Read More

Mobility: Shoulders and Lats Midline/Stability: 3rds for quality 1) Reverse Sled Drag 2x gym length 2) Overhead Bamboo Hold x 45sec 3) 10 V-ups + 10 Tuck-ups + 20sec Hollow Hold Workout of the Day: 2rds 1000m Run or Row 40 Russian Kettlebell Swings 20 Parallette Pass Thrus (no dip/push-up, over and back is one...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Mid-Thigh Hang Clean & Jerk Workout of the Day: Every Minute on the Minute x 16min 1) 10 Pull-up or Chest to Bar Pull-up + 20 Double-unders 2) 10 Dumbbell Deadlift + 10 Dumbbell Front Squat 3) Bike x 45sec 4) RestRead More

Warm-up Strength: Front Rack Alternating Reverse Lunges @2011 3 sets 16 total reps Workout of the Day: 30 Parallette Facing Burpees 1000m Run 30 Parallette Facing BurpeesRead More