Bench Press: 8 RM 2 x 8 @ 85-90%   Then…   3 Rounds 400m Run 21 Kb Swings, 53/35 12 Toes 2 Bar     Grab & Go or Online order every week      Read More

EMOM 7 Minutes 2 Snatch 1 OHS Then…. AMRAP 17 Minutes 10 Strict deficit HSPU 45s/35’s 10 Power Snatch 135/93 10 OHS 10 Cal Assault Bike 400m Run Remember to be in hollow body when upside down!  Read 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, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding...Read More

Back squat 8RM then 2×8 @85-90% Then… 7-7-7 Thrusters 95/63 Pull-ups 2 min rest 5-5-5 Thrusters Pull-ups 1 min rest 3-3-3 Thrusters Pull-ups  Read More

9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*    Read More

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell    Read More

WWPF   FOR TIME 40 Toes 2 Bar – Partner Hangs 400m Farmers Carry (Each partner holds 1 KB), 70/53 (around building loop)  40 Planking Burpees   30 Synchronized T2B 300m Farmers Carry (around building / inside parking lot) 30  Synchronized Target Burpees   20  T2B – Partner Hangs 200m Farmers Carry 20 Planking Burpees...Read More

Deadlift 7×1   Then:   5 rounds:   10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35   Post Loads to ZEN and Comments:  Read More

Bench Press: 8 RM  2 x 8 @ 80-85%   Then…   For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral Hurdle Jump, 24/20        Read More

15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  Read More