Front Squat 3×5   Then:   Power Elizabeth   21-15-9 Power Cleans(135/93) Ring Dips   Post Loads and Times to Zen and Comments:  Read More

RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5   Then…   For Time 400m Run 21 Pull-ups 21 Deadlift, 225/153 300m Run 15 C2B Pull-ups 15 Deadlifts 200m Run 9 BMU (Scale w/Burpee Pull-up) 9 Deadlifts                 Pre-Order HERE until Monday Oct 8Read More

EMOM 7 Minutes 3 Hang Snatch Then…… AMRAP 18 Minutes 25 Cal Row 25 Snatch (Squat) 115/83 25 Burpees over Bar 25/15 Cal Bike 25 HSPU  Read More

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)Read More

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank HoldRead More

“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each round     Read More

  WWPF – For Time   10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63   20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73   30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83   40 Alt Box Jumps 40 Synchronized Kb Swings...Read More

Front Squat 3×5   Then   Jackie:   1000 Meter Row 50 Thrusters 30 Pullups   Post Loads and Times to ZEN and Comments:  Read More

RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order…..  5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU    ...Read More

EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute CapRead More