10 Minutes to a Heavy-ish Hang Clean Then….. 15 Rounds 2 Hang Squat Cleans 185/133 20 Double Unders or Crossovers 1 Rope Climb 15′Read more

AMRAP 8 Minutes 25′ HS Walk 10 KB Swings 70/53 AMRAP 8 Minutes 200m Run 10 Ring Dips AMRAP 8 Minutes 10/8 Cal Bike 10 Alt KB Snatch 70/53 AMRAP 8 Minutes 10/8 Cal Ski 10 GHD Sit UpsRead more

10 min to a heavy technical deadlift (not 1rm) then… 12 min AMRAP 7 Deadlifts, 255/173 7 Box Jumps, 30″/24″ 7 HSPU Then…. 12 min AMRAP 500m Row or Ski 15 Target BurpeesRead more

President’s Day Hours: 6:15am Class, 9:15am Class, Legends, Noon Class, 4pm Class Open Gym 6am-5pm Back Squat 8 RM Then 1×8 @95% Then….. Crossfit Open WOD 14.2-You can get ahead of the clock 0:00-3:00 2 Rounds 10 OHS 95/63 10 C2B Pullups 3:00-6:00 2 Rounds 12 OHS 12 C2B Pullups 6:00-9:00 2 Rounds 14 OHS 14 C2B Pullups Follow the same pattern until you fail to complete both rounds within the time fram. Scale by completing as a 15 minute AMRAPRead more

Olympic Lifting Snatch (from blocks): 4 x 2 Clean & Jerk (from blocks): 4 x 2 Endurance – 35 Min AMRAP 150 Double Unders 100 Walking Lunges 75 KB Swings 50 Wall Ball Shots 25 Chest 2 Bar Pullups **Run 400m or Row 500m @ Min 5-10-15-20-25-30Read more