Zombie Squat: 5-5-5 Then…. For Time 50 DB Cleans, 50/35 9 RMU 50 Drag Rope DU 40 DB Cleans 7 RMU 40 Drag Rope DU 30 DB Cleans 5 RMU 30 Drag Rope DURead More

OLYMPIC LIFTING: Snatch High Pull + Power Snatch: 5 x 1+1  Clean High Pull + Power Clean: 5 x 1+1  ENDURANCE Cash In: 1000m row/ski 4 rounds 50 DU 25 KB Swings, 53/35 20 Toes Through Rings 15 Burpees Cash out: 1000m Row/SkiRead More

Open Workout 26.1 For time: 12 min cap 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots ♀ 14-lb (6-kg) medicine ball, 9-foot...Read More

WWPF 0:00 – 18:00 YGIG-18 min 5 db cleans, 50’s/35’s 5 shuttle runs (up/back) 5 burpees over db 20:00 – 32:00 12 MIN YGIG (after each movement) 250m/250m Ski 1/1 Legless Rope ClimbRead More

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