a. Bulgarian Split Squat 3×8 b. Weighted Dips 3×8 Then…… 3 Rounds for Time 30 Cal Row or Ski 20 Toes to Bar 10 Sandbag Lunges per LegRead More

15 Min to Heavy Hang Snatch Then… 16 Min AMRAP 4 Kb Snatch, 53/35 10 Box Jumps, 24/20 10 Wall Ball Shots, 20/14 8 Kb Snatches 10 Box Jumps 10 Wall Ball Shots 12 KB Snatches 10 Box Jumps 10 Wall Ball Shots 16 KB Snatches *continue this pattern until time runs outRead More

Pause Back Squat 5-5-5 (heavier than last week) *3 Second Pause on Reps 1, 3, 5* Then….. 13 Minute AMRAP 3 Bar Muscle Ups 6 Power Cleans 165/113 9/6 Cal BikeRead More

AMRAP 35 Minutes 10 Strict Pullups 15 Burpees 20 Thrusters 45/33 25 Russian Twists (50 taps) 600m RunRead More

Open WORKOUT 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. Virtual WOD-9am 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15...Read More

*Reminder: We will be doing the Crossfit Open during Saturday classes, but you can choose to do the Open WOD any time you’d like during Open Gym* AMRAP 10 Minutes 200m Run 8 Toes 2 Bar 12 Burpees AMRAP 10 Minutes 5 Pull-ups 10 Pushups 15 Air Squats AMRAP 10 Minutes 10 Bicep Curls 15...Read More

EMOM 10 2 Hang Cleans + 1 Jerk Then… For Time 40 DB Hang Clean & Jerks, 50/35 100m Sandbag Bear Hug Carry, 100/75 30 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 20 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 10 DB Hang Clean & Jerk 100m Sandbag Bear...Read More

a. Bulgarian Split Squat 8-8-8 b. Weighted Dip 8-8-8 Then…… 3 Rounds 7 Bar Muscle Ups (15 pullups) 20 Box Jumps 24/20 400m Run or Row or SkiRead More

10 Min EMOM 1 Snatch + 2 OHS Then… For Time 500m Row or ski 25 Power Snatches, 75/53 400m Row or Ski 20 Power Snatches 300m Row or Ski 15 Power Snatches 200m Row or Ski 10 Power Snatches 100m Row or Ski 5 Power SnatchesRead More

Back Squat 5-5-5 *3 second pause on reps 1,3,5 Then….. Fran 21-15-9 Thruster 95/63 Pullup Then…….. 3 Minutes Max BurpeesRead More