15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games ChampionsRead More

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict...Read More

Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB Squat Cleans 50’s/35’s No kettlebells were hurt in the making of this cake.Read More

9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees 20 Ring Rows 20/15 Cal Bike 20/15 Cal Ski Erg 50 Double Unders  Read More

8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!!  Please bring a side dish if you feel inclined 10 Year Anniversary WOD: 10 Rounds 5 HSPU or Push Press 95/63 Barbell or 50/35 DB 10 Pullups 15 Sit Ups 20 Air Squats 200m Run Thank you so much to all of...Read More

Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2)   10/8 Cal Bike (PARTNER 1) 5 Front Squats...Read More

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  Read More

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83 Standing Bicep Curl, 35/20   CrossFit Core 10 Min AMRAP- Complete as many rounds as possible in 10 minutes 60 Sec Front Plank, 45/25 40 Sec Handstand Hold 20 Sec...Read More

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      Read More

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Gymnastics...Read More