EMOM 5 minutes 1 snatch + 3 OHS Then… WWPF 50-40-30-20-10 Cal Row Shoulder 2 OH, 135/93 16.2 Toes 2 Bar Double Unders Squat Cleans              Read More

Push Press 3-3-3 Then 10 Rounds of: 7 Burpees 7 Pullups *15 Min Cap Post Loads and Times times to Comments and ZEN:  Read More

Clean Grip RDL: 3 x 5 L-Sit Hold x 3 Then… 12 min AMRAP 5 Power Cleans, 185/133 10 ring pushups 15 Kb Swings, 53/35   The Incredible Hulk with 196 reps in 16.1Read More

Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action  Read More

Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then 2 sets of 90% Interval Cindy 3 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2min Repeat 3 times total.Read More

9am: Open 16.1 10am: Oly Class – NO OPEN WOD!  11am: Endurance Class Only   Enduro WOD 3 x 800m Row 3 x 800m Run *Keeping the same pace throughout 16.1Read More

Open WOD 16.1 AMRAP 20 Minutes 25-ft. overhead walking lunge 95/65 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Masters 55+ and Teens 14-15 65/45 and chin over bar pullups Scaled: 45/35 front rack lunges and jumping pullups *Heats will run every 25 minutes starting at 8:15am until around 12 noon* You can still...Read More

EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after 42’s) , 4 rope climbs (after 30’s), then 2 rope climbs (after 18’s)   We will be doing 16.1 Saturday 20 Min AMRAP 25′ OH Walking Lunges, 95/65 8 Burpees...Read More

Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen and Comments: Sign Up Now for the CROSSFIT OPEN, It Starts Tonight 2/25/16  Read More

Snatch Grip RDL: 3 x 5 Weighted Pull-ups: 3 x 5 Then… 14 minutes AMRAP 2 Muscle -ups 4 HSPU 6 KB Swings, 70/53 8 Alt Pistols Coming Friday March 18th at 7pm.        Read More