Warm-up: 200m Run then 3rds of: 30sec Banded Squat Hold 10 Single Arm DB OH Lunge 5 Strict T2B @3111 Strength: Back Squat 8 x 60/65/70/75% WOD: With a continuous clock (16min): 4min AMRAP 5 Power Clean (135/95) 6 Lateral Burpee Over Bar Rest 1min @5:00 3min AMRAP 5 Push Jerk (135/95) 6 T2B Rest […]Read More

Mobility: BB Quad Smash & Glute Roll Out Midline: EMOM x 9 1) L-sit Leg Lifts x 15 2) Plank Punch x 12-16 3) Russian Twists x 20 (use plate or ball) Skill: Pull-up progressions and variations WOD 2 person team 5rds each 250m Row + 100m Pinch Plate Carry (25/15) + 30sec HS HoldRead More

Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was […]Read More

Warm-up: 200m Run then 2rds of: DB OH Press x 5 + OH Walk Down and Back 6 RDL 7 Hollow Rock Strength: 1a) Deadlift 6 x 60/65/70/75% 1b) Strict Deficit HSPU x 6-8 reps WOD: 500m Row 40 Russian KBS (53/35) 30 Alt KB Snatch (53/35) 20 Ring Dip 10 Burpee Pull-up Finish: 3 […]Read More

Warm-up: 200m Run then 3rds of: 5 Strict Chin-up 5 Thruster 4 Push-up to Spiderman Strength: Front Squat 5@65 3@75 1@85 3@80 2@90 1@90+ Master’s Qualifier Event 3 15min AMRAP 55 DU 15 C2B 5 Hang Power Clean (155/105)Read More

Warm-up: 200m run then 3rds of: 3 BTN Snatch Grip Press 3 OHS 3 Snatch Balance (45/35) Strength: Back Squat 10 x 60/65/70% Oly: Every 2min x 6 High Hang Snatch + Hang Snatch Every 2min x 6 Hang Snatch + Snatch Every 2min x 6 Snatch x 1.1 (rest 10 seconds between singles) Try […]Read More

Mobility: Ankles/Calves Midline: EMOM x 9 1) BB Russian Twists x 10 2) Strict T2B @3111 x 5-6 3) Face-up Chinese Plank x 45sec Skill: HS Walk or HS Holds WOD: 1600m Run Rest 3min 1000m Run Rest 2min 600m Run Rest 1min 400m Run Finish with banded hip distractions for 60sec holdsRead More

Warm-up: 2 sets 250m Row 10 Wall Ball 5 Ring Row “Jackie” 1000m Row 50 Thruster (45/35) 30 Pull-up Finish: 3 sets DB/KB Row x 8 each Rest 30Sec DB Box Step-up (25/15) Hold DB in each hand Rest 30secRead More

Are you curious about CrossFit, but feel like you need to get into better shape before giving it a try? Well, you are not alone in this belief, and we would like to explain why it couldn’t be further from the truth. It’s like saying, “I can’t do yoga because I’m not flexible.” Well that’s […]Read More

Warm-up: 200m Run then 3rds of: Wall Walk + 30sec Nose to Wall Hold 5 RDL 5 BB Row (45/35) Strength: 1a) Deadlift 8 x 60/65/70% 1b) Seated Unsupported Strict Press 3 x 8 WOD: 100 DU Buy-in, Then, 4rds for time 10 Alternating DB Snatch (25/15) 5 Box Jump (30/24) Step-down only 10 Single […]Read More