Work to heavy: 2 Snatch + 1 OHS Then… “Amanda” 9-7-5 Ring MU Squat Snatch, 135/93Read More

12 MIN For Quality “Skill Shesh” Pick a skill to work on (ex: handstand walk, MU, DU) 12 MIN AMRAP LADDER “CARDIO JUNKIE” Cal Bike Box Jump, 24/20 *ladder: 3-6-9-12-15….. 12 MIN AMRAP “Beach Body” 8 Bench Press, heavy 12 Db’s/Kb’s Bent Over Row (2 db’s/kbs) 15 Situps/GHD Situps / Toes 2 BarRead More

Work to a heavy: 2 Cleans +1 Jerk Then… “DT” 5 Rounds 12 DL 9 Hang cleans 6 S2OH *155/103Read More

Morning/Noon Classes Canceled. Stay Tuned for updates Back Squat: Work to a heavy single *We will officially test next week For Time 60 DU  30 RKB Swings, 70/53 21 C2B Pull-ups 60 DU 25 RKB Swings 18 C2B Pull-ups 60 DU 20 RKB Swings 15 C2B Pull-ups 60 DU 15 RKB Swings 12 C2B Pull-ups...Read More

OLYMPIC LIFTING (WK 3: pulling from blocks) 2 Block Snatch pulls + snatch: 5 x 2+1 2 Block Clean pulls + clean: 5 x 2+1 ENDURANCE FOR TIME 3 Rounds 10 Cal Bike 20 DB Hang Snatch 50/35 10 Burpees 2 Rounds 15 Cal Bike 30 DB Hang Snatch 15 Box Jumps 1 Round 30 Cal...Read More

Deadlift: 5-5-5 Then… CrossFit Open Workout 24.2 20 Min AMRAP 300m Row  10 DL, 185/123 50 DU Read More

WWPF- YGIG 30 Minutes – YGIG 50’ Sandbag lunge, 100/75 7 Burpees over sandbag Max Reps Bench Press, (men:bw / women:3/4 bw)Read More

Build to a heavy clean  Then For TIME 400M Run or row 21 Toes 2 bar 21 Cleans, 135/93 400m run or row 15 Toes 2 bar 15 Cleans 400m run or row 9 toes 2 bar 9 CleansRead More

1a.Turkish Get-up w/ Barbell: Heavy single 1b.Wt Pull-up: Heavy single Then…. 10 min AMRAP Ladder 2-4-6-8-10…. Cal Ski Pistol 10 Min AMRAP 3 Pullovers 25’ Handstand walksRead More

Build to a heavy snatch Then…. “Trip Hazard” – 18 min AMRAP 8 Alt Devils press, 50/35 16 Box Jumps, 24″/20″ 24 Drag Rope DU .Read More