Barbell Glute Bridge Establish a heavy 6 rep max (1-2 sec pause) Then…. For Time 30-20-10 Wall Ball Shot, 20/14 SDHP, 75/53 400m Med Ball Run, 20/14 10-20-30 Wall Ball Shot SDHPRead More

Clean and Jerk 1-1-1 Then…… AMRAP 15 Minutes 5 Burpee Muscle Ups 10 Clean and Jerks 135/93 50 Double UndersRead More

OHS: 3×3 Then… MainSite WOD 42-30-18 reps for time of: Row or Ski caloriesDumbbell box step-ups ♀ Two 35-lb DBs or KB’s, Box Ht = Knee Ht♂ Two 50-lb DBs or KB’s, Box Ht = Knee HtRead More

Olympic Lift Class: -Snatch From Blocks 5×3 -Power Clean From Blocks 5×3 -DB OH Carry 3×50′ Endurance WOD: CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of...Read More

Bench Press 1-1-1 Then….. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the...Read More

Wacky Wiser Partner Friday 400m Run Relay 30 Synchronized Devils Press, 50/35 (SA) 30 Synchronized OH Lunges, 50/35 (SA) 400m Run Relay 20 Synchronized Devils Press 30 Synchronized OH Lunges 400m Run Relay 10 Synchronized Devils Press 30 Synchronized OH Lunges 400m Run RelayRead More

EMOM 10 Minutes 1 Clean + 1 Hang Clean AMRAP 10 Minutes 200m Run 10 Hang Cleans (Squat)135/93 AMRAP 10 Minutes 10 Bent Over Rows 95/63 10 Strict Press 10 Back SquatRead More

Barbell Glute Bridge 3 x 8 @85-90% of 8rm (3 sec pause @ top) *3rd Set: Max Reps Then…. 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Toes 2 Bar *30 DU after each roundRead More

OHS 3×5 Then….. AMRAP 18 Minutes 25 Cal Ski or Row 25 Snatch (Squat) 115/73 25 Burpees Over Bar 25/15 Cal Bike 25 HSPURead More

Class at 9am 5 Rounds 400m Run 10 Deadlifts 225/153 10 Strict Pullups 100m Sandbag Carry or Sled PushRead More