Mobility: Wrists & Shoulders Skill: Double-unders Workout of the Day 2 person team. Coaches pick the pairings. 200/150m Row While partner holds: Plank on Elbows Top of Deadlift (95/65) Overhead Barbell Hold Wall Sit Front Rack Barbell Hold Barbell Floor Press Hold Bottom of Squat Hold (active!)Read More

Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 10 Weighted Pull Backs Strength: Push Press 3×8 Workout of the Day 3rds 400m Run 30 Sit-ups 20 OHS 10 HSPU or 3rds 400m Run 30 Sit-ups 20 Front Squat 10 HR Push-upRead More

Warm-up: 200m Run then 3rds of: 6 Single Leg RDL (each) 20sec Ring Support Hold 10 Alt Step-up Strength: 1a) KB/DB Box Step-ups x 6 each 1b) Ring Dip x 6-8 reps @2112 Workout of the Day 1000m Row 30 Russian KBS 20 Box Jump 30 Russian KBS Rx 53/35 24/20 Rx+ 70/53 30/24Read More

REMINDER: ONE CLASS ONLY 9:30AM PLEASE RESERVE YOUR SPOT IN CLASS. NON-MEMBERS CAN REGISTER VIA THE FREE TRIAL OPTION FOR THE CLASS. CASH DONATIONS ARE WELCOME AND WILL BE SENT TO THE RELIEF EFFORT IN HOUSTON. 3 person team 600m Equipment Carry- Wall Ball, Slam Ball, Plate. Stop at 4 corners and perform 15 air […]Read More

Warm-up: 200m Run then 90sec Squat Therapy, then 2rds with a light KB of: 6 Single Leg RDL (each) 6 1 ¼ Front Squat Strength: Back Squat 8×65, 8×70, 6×80, 6×85% Workout of the Day 6 sets for total Lateral Burpee Over Barbell In 1 Minute: 3 Hang Squat Clean (115/75, 135/95, 155/115) ME Lateral […]Read More

Mobility: Hips Midline/Stability: TGU Build to a heavy set of 4 each arm. If newer to this movement, use a KB, DB or even a small plate. If experienced, you may use a barbell. Workout of the Day Option 1- 5rds with a different core movement at the end of each round 400m Row 200m […]Read More

Barbell Warm-up 1Rm Hang Snatch Workout of the Day 3rds 400m Run 12 Power Snatch (75/55) 21 Pull-up Rx+ (115/75 and C2B)Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 16 Step-up 10-20sec Ring Support Hold Strength: 4 sets 1a) Front Rack Reverse Lunges x 10 total 1b) Ring Dip x 5-7 @2112 Workout of the Day 2 person team 4rds each 200/150m Row 5 Deadlift (185/135) 5 Box Jump Overs (24/20)Read More

Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Plank Punches 30sec Hang from Bar Strength: Push Press 3 x 10 Workout of the Day 60 Air Squat 50 DU 40 KBS (53/35) 30 T2B 20 HSPU Finish: 3 sets 30sec Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat (45/35) 6 Strict Press 10 Hollow Rock Strength: Back Squat Week 2 10×60 8×65 6×70 6×75 6×80% 2008 CrossFit Games Sunday’s Workout 30 Clean & Jerks (155/100) (8min cap)Read More