Back Squat: 2rm 2 x 2 @90%   Then….   10 Min EMOM 6 Lateral Burpees Over Bar 4 Deadlifts @ 75%      Read More

1 Mile Run 100 Double Unders 75 Sit Ups 50 Pushups 25 Pullups 50 Pushups 75 Sit Ups 100 Double Unders 1 Mile RunRead More

Snatch: 1-1-1 Then… 13 min AMRAP 5 Power Snatches, 95/63 10 OHS, 95/63 15 Box Jump Overs, 24/20   OR   IF YOU ARE SIGNED UP FOR THE OPEN OR PLAN ON SIGNING UP BY MONDAY…. 18.1 20 MIN AMRAP 8 Toes 2 Bar 10 Dumbell Hang Clean & Jerk (R Arm 5 / L...Read More

WWPF 15 Minutes to Establish a 1rm Front Squat   Then…   16 Min AMRAP:   10 DU / 10 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   20 DU / 20 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   30 DU / 30 DU Relay 12 Synchronized Pistols 6 Alt...Read More

Clean 5×1   Then:   5 ROUNDS OF: 10 Power Cleans (135/93) 10 Wall Ball (20/15) 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 6RM 2 x 6 @ 90%   Then…   For Time: 400m Run 21 Deadlifts, 185/123 12 Strict HSPU 300m Run 15 Deadlifts 12 Strict HSPU 200m Run 9 Deadlifts 12 Strict HSPU 100m Run 3 Deadlifts 1 Strict HSPU    Read More

EOMOM 10 Minutes 40 Double Unders (or 40 seconds practice) 5 Snatch 155/103 Then…. For Time: 45 Burpees 35 T2B 25 Box Jumps 24/20 15 Hang Snatch 115/83 10 Bar Muscle Ups Sign up for The Open!! It starts this Thursday! games.crossfit.com  Read More

Find your 2 rep max Back Squat then complete 2 sets of 2 @ 90% then… 5 Rounds 1min Max Effort on the Assault Bike 10 Jumping Squats (you can add weight to scale up like a barbell or KB) 10 Plyo Push-ups Rest 1 min before repeating score is total calories from Fan Bike.Read More

Reminder: No Olympic Lift class.  We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double UndersRead More

15 Minutes to a heavy Strict Press Then…. “JIMMY DYCE” 20min AMRAP of: 9-7-5 of: Snatch 145/83 HSPU then….. 15-10-5 of KB Swings 70/53 Burpees then….. 21-15-9 Thruster 95/65 Pull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A...Read More