Warm-up: 200m Run then 3rds of: 10 Banded Squats 5 Strict T2B @2111 5 OH DB Walking Lunges (each) Strength: Back Squat 10@60, 8@65, 6@70, 6@75, 6@80% WOD: 4rds for total time 9 Deadlift (135/95) 100m Sprint 7 Hang Power Clean 100m Sprint 5 S2OH Rest 1minRead More

Since starting CrossFit a little over a year ago, Jessy has seen life-changing results from the inside out. Not only has Jessy achieved significant physical changes, but she also found a change within herself that has improved her confidence and attitude toward life. Learn more about Jessy’s journey below: Where are you from? I have lived in...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 OHS w/ pvc 10 Dislocates Strength: 1a) Front Squat 8@60, 6@70, 4@75, 4@80% 1b) 5 Strict HSPU + 5 Strict Chin-up 10min Snatch Warm-up EMOM x 10 8 T2B 2 Snatch* *You pick the weight. You only get 2 attempts at a snatch every...Read More

Mobility: Hips Midline: EMOM x 9 1) 45sec OH Bamboo Hold 2) 2-3 Wall Walk 3) 20 L-sit Leg Lifts Skill: HS Walk or HS Hold 5rds 300m Row While partner is in: 1- plank hold on elbows 2- dead hang from rig 3- wall sit 4- hollow hold 5- hs hold *must stop rowing...Read More

“Harper” 23min AMRAP 9 C2B 15 Power Clean (135/95) 21 Air Squats 400m Run with 45lb plate Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned...Read More

Warm-up: 200m Run then 3rds of: 30sec HS Hold 6 OH Plate Step-up Strength: Push Press + Push Jerk + Jerk WOD: 300m Row Buy-in, 4rds 4 Front Rack Lunges (115/75) 4 S2OH 4 Front Rack Lunges 8 Box Jump (24/20) 12 DURead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Thruster (45/35) 6 Back Rack Lunges Strength: Back Squat 10@60, 8@70, 6@75, 4@80% Pray for Orlando June 12th Tribute Workout 12 movements for June 12th x 50 reps for the victims 2-person team 50 Russian KBS (53/35) 50 HR Push-up 50 Goblet Squat (53/35)...Read More

Warm-up: 200m Run then 3rds of: 45sec HS Hold 15 Banded Squats Strength: OHS 5-4-3-3-2 WOD: 5min AMRAP 10 Hang Power Snatch (115/75) 10 Wall Ball (20/14) Rest 2min 4min AMRAP 10 Push Press (115/75) 10 Box Jump (24/20) Rest 2min 3min AMRAP 10 Front Squat (115/75) 10 HR Push-upRead More

Mobility: Barbell Quad Smash & Lax Ball Glute Roll Out Midline/Stability: EMOM x 9 1) 14 Deadbug w 1sec hold 2) 12 Windshield Wiper 3) 45sec Weighted Plank Skill: 15min Goat Training (skills/gymnastics) WOD 5rds 300m Row 200m Run 100m Farmer’s Carry (heavy)Read More

Strength: Take 20min to find a 1RM Deadlift EMOM x 15 1) 6 T2B + 20 DU 2) 8 Strict Ring Dip 3) 12 KB Step-up (53/35)Read More