Warm-up: 200m Run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 RDL Strength: 1RM Deadlift WOD: 9min AMRAP 400m Run Buy-In, then in remaining time 3,3,6,6,9,9, 12,12…etc…. Power Snatch (75/55) Box Jump (24/20)Read More

Warm-up: 200m Run then Group Barbell Jerk Warm-up Oly: Split Jerk 4@70%, 3@75%, 2@80%, 2@85%, 2@85%+ WOD: 300m Row then, 30 Ball Slam (25/15) 30 C2B 30 Reverse DB Lunges (25/15) 20 Ball Slam 20 Pull-up 20 Reverse DB Lunges 10 Ball Slam 10 Strict Pull-up 10 Reverse DB LungesRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Hollow Rock 10 Air Squat Strength: 2RM Front Squat WOD: 10 Hang Power Clean (Rx 135/95 Rx+ 165/115) 10 Lateral Burpee Over Bar 30 DU 10 Hang Squat Clean 10 Lateral Burpee Over Bar 30 DU 10 Squat Clean 10 Lateral Burpee Over Bar 30...Read More

Due to the weather, we will be closed all day Friday. Please be safe and we will see you on Saturday. As of now, the Saturday schedule remains as normal.Read More

Mobility: Lax Ball Glute & T-spine Roll Out Skill: Athlete Choice- 15min WOD: 4rds 300m Row 300m Run 100m Pinch Plate Carry 20 Russian Twists (25/15)Read More

Warm-up: 200m Run then 3rds of: 3 Wall Walks 5 Good Morning 8 OH Walking Lunges (45/35) Strength: Deadlift 5 x 60/65/70% “Diane” 21-15-9 Deadlift HSPU Finish: 3 sets Weighted Chin-up x 3 @3111 Bent Over Reverse Flies x 8 @2111Read More

Warm-up: 200m Run then 2rds of: 10 Deadbug 10 Bird Dog Skill EMOM x 9: 1) 30-45sec L-sit 2) 6-8 Alt Pistols 3) 2-3 Rope Climb WOD: EMOM x 16 1) 30sec Row for Cal 2) 30sec MU or BMU 3) 200m Run 4) 12 T2BRead More

Warm-up: 200m Run then 3rds of: 10 Plank Punch 10 OH Plate Lunge 4 Push-up to Spiderman Strength: Pause Front Squat 2-2-2-2 WOD: 10min AMRAP 4 Curtis P. 8 HR Push-up 16 Air Squat 32 DU Rx 95/65, Rx+ 135/95 Hang Clean + Lunge + Lunge + Push Press = 1 Curtis P.Read More

Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 Deadbug 3 Chin-up @3111 Strength: Bench Press 5×75, 3×85, 1 or more x 95% WOD: 3rds 10 Alt KB Snatch (53/35) 8 Air Squat (Rx+ 8 Alt Pistols) 10 HSPU (Rx+ Strict HSPU) 8 Air Squat 10 Ring DipRead More

CrossFit Winter Park – CrossFit Mobility Wrists- stretching and banded distractions Skill Rope Climbs Metcon 500m Row + 5 Rope Climbs 400m Row + 4 Rope Climbs 300m Row + 3 Rope Climbs 200m Row + 2 Rope Climbs Midline/Stability 3 sets 8 Single Leg RDLs Single Arm OH KB Walk (gym length, down and...Read More