Olympic Lifting -Snatch w/pause 2″ off floor: Work to a heavy -10 Min EMOM 2 Cleans + 1 Jerk Endurance Chipper For Time 125 Air Squats 400m Run 100 SA Push Press, 50/35 400m Run 75 Box Jumps, 24″/20″ 400 Run 50 Pull-ups 400m Run 25 BurpeesRead More

16 Min AMRAP 12 Sandbag Ground 2 OH, 100/75 12 Single Leg Squats (scale w/ lunges) 12 Toes 2 Rings 16 Min AMRAP 100m SA OH Carry 200m SA Farmers Carry 300m RunRead More

500m Run and 500m Row (one runs, one rows, at the same time) do not switch 50 DB Snatch -Heavy for experienced members 50 Alt Box Jumps 50 Double Unders (relay) 100 Sit ups (mix anyway) 400m Run and 400m Row 40 DB Snatch 40 Alt Box Jumps 40 Double Unders (relay) 80 Sit Ups...Read More

Thruster 1 RM Then….. 15 Minute Ladder 3-6-9-12-15-18..+ Thruster 135/93 Burpee Over BarRead More

Deadlift 3-3-3 Then….. Helen-3 Rounds for Time 400m Run 21 KB Swings  12 PullupsRead More

Push Press 3-3-3 Then…… AMRAP 15 Minutes 10 Push Press 115/73 or HSPU 10 Toes to Bar 10 Cal BikeRead More

Back Squat Heavy Single(for experienced members) New Friends will be taught Squat Mechanics Then….. Baseline Workout AMRAP AMRAP 15 Minutes 500m Row/Ski 40 Air Squats 30 Situps 20 Hand Release Pushups 10 Pullups Read More

OLYMPIC LIFTING TECHNIQUE 2 Clean Pulls + 1 Clean: 4 x 1 @ 80%+ Snatch w/pause in catch: 4 x 1 @80%+ AMRAP 16 MIN– OUTSIDE 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry 400m Run 100m Farmers Carry *Keep increasing the run by 100m till time runs out AMRAP...Read More

10 Minutes of Handstand Walk Practice Then…… From the Crossfit Main Site: For 20 minutes:Run 1 mile (can row 2k or ski 1600m)In the remaining time, complete as many rounds as possible of:7 strict toes-to-bars14 handstand shoulder tapsRead More

WWPF 100m Sled Push Relay x 1 50 Burpee Box Jumps, (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 2 40 Burpee Pull-ups (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 3 30 Burpee MU (mix reps anyway) 400m Run RelayRead More