Back Squat 6RM Then 2×6 @90% Then…. AMRAP 15 Minutes 50 Double Unders 10 Deadlifts 155/103 5 Muscle UpsRead More

OLY Snatch (blocks): 4 x 2 Clean & Jerk (blocks): 4 x 2 ENDURO 50-40-30-20-10 KB Swing, 53/35 Situp Jumping Pull-ups (RX=bar above max reach) Cal BikeRead More

10 Minutes to a Heavy Thruster Then… 20 Minute Ladder 3-6-9-12-15-18-21-24-27…….(add 3 reps each round) Toes to Bar Thruster 95/63 Perfect PushupRead More

WWPF- AFAP in 35 min 100 Sandbag lunges (mix reps anyway), 100/75 100 DB Push Press, (mix reps anyway), 50’s/35’s 80 Sandbag Squats (mix reps anyway) 80 DB Snatches (mix anyway), 50/35 60 Sandbag Ground 2 OS (mix reps anyway) 60 Weighted Burpees, (mix reps anyway), 50’s/35 40 Sandbag Box Step-overs (mix reps anyway) 40...Read More

10 Minutes to a Heavy-ish Hang Clean Then….. 15 Rounds 2 Hang Squat Cleans 185/133 20 Double Unders or Crossovers 1 Rope Climb 15′Read More

AMRAP 8 Minutes 25′ HS Walk 10 KB Swings 70/53 AMRAP 8 Minutes 200m Run 10 Ring Dips AMRAP 8 Minutes 10/8 Cal Bike 10 Alt KB Snatch 70/53 AMRAP 8 Minutes 10/8 Cal Ski 10 GHD Sit UpsRead More

10 min to a heavy technical deadlift (not 1rm) then… 12 min AMRAP 7 Deadlifts, 255/173 7 Box Jumps, 30″/24″ 7 HSPU Then…. 12 min AMRAP 500m Row or Ski 15 Target BurpeesRead More

President’s Day Hours: 6:15am Class, 9:15am Class, Legends, Noon Class, 4pm Class Open Gym 6am-5pm Back Squat 8 RM Then 1×8 @95% Then….. Crossfit Open WOD 14.2-You can get ahead of the clock 0:00-3:00 2 Rounds 10 OHS 95/63 10 C2B Pullups 3:00-6:00 2 Rounds 12 OHS 12 C2B Pullups 6:00-9:00 2 Rounds 14 OHS...Read More

Olympic Lifting Snatch (from blocks): 4 x 2 Clean & Jerk (from blocks): 4 x 2 Endurance – 35 Min AMRAP 150 Double Unders 100 Walking Lunges 75 KB Swings 50 Wall Ball Shots 25 Chest 2 Bar Pullups **Run 400m or Row 500m @ Min 5-10-15-20-25-30Read More

AMRAP 10 Minutes 15 Landmine Lumberjack Squats 45lbs 15 Landmine Reverse Lunge per Leg 15 Landmine Rotational Deadlift AMRAP 10 Minutes 20 Pistols 15 Box Jumps 24/20 10 Wall Facing HSPU or Decline Pushups AMRAP 10 Minutes 15/10 Cal Bike 15/10 Cal SkiRead More