Bench Press 1-1-1 Then….. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the...Read More

Wacky Wiser Partner Friday 400m Run Relay 30 Synchronized Devils Press, 50/35 (SA) 30 Synchronized OH Lunges, 50/35 (SA) 400m Run Relay 20 Synchronized Devils Press 30 Synchronized OH Lunges 400m Run Relay 10 Synchronized Devils Press 30 Synchronized OH Lunges 400m Run RelayRead More

EMOM 10 Minutes 1 Clean + 1 Hang Clean AMRAP 10 Minutes 200m Run 10 Hang Cleans (Squat)135/93 AMRAP 10 Minutes 10 Bent Over Rows 95/63 10 Strict Press 10 Back SquatRead More

Barbell Glute Bridge 3 x 8 @85-90% of 8rm (3 sec pause @ top) *3rd Set: Max Reps Then…. 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Toes 2 Bar *30 DU after each roundRead More

OHS 3×5 Then….. AMRAP 18 Minutes 25 Cal Ski or Row 25 Snatch (Squat) 115/73 25 Burpees Over Bar 25/15 Cal Bike 25 HSPURead More

Class at 9am 5 Rounds 400m Run 10 Deadlifts 225/153 10 Strict Pullups 100m Sandbag Carry or Sled PushRead More

Weightlifting Technique Class: -Snatch From Blocks 5×3 -Snatch Pulls 5×3@110% -OH Dumbbell Carry 3×50′-Heavy Endurance WOD: Foose Birthday WOD! AMRAP 35 Minutes 52 Sit Ups 300m Run 52 Ring Rows 300m Run 52 Strict Press 45/33 300m Run 52 Back Squat 45/33 300m RunRead More

“Vicki’s Birthday Extravaganza” For Time 9 Ground 2 OH, Body Weight 3 Rope Climbs 58 Lunges 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Wall Ball Shots, 20/14 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Box Jumps, 24/20Read More

WWPF 500m Row Relay (Partner Holds both Kb’s in deadlift) 400m SA Synch Farmers Carry, 70/53 300 DU (Mix anyway) 200m SA OH Carry Relay, 70/53 (each do 100m) 100 DB Push Press (Mix Anyway), 50’s/35’s 200m SA OH Carry Relay, 70/53 300 DU (Mix Anyway) 400m SA Synch Farmers Carry 500m Row Relay (partner...Read More

EMOM 10 Minutes 1 Clean + 2 Front Squat AMRAP 20 Mintues 5 Cleans 185/133 10 Front Squats 15 Chest to Bar Pullups 400m RunRead More