Pause Back Squat 5-5-5 (heavier than last week) *3 Second Pause on Reps 1, 3, 5* Then….. 13 Minute AMRAP 3 Bar Muscle Ups 6 Power Cleans 165/113 9/6 Cal BikeRead more

AMRAP 35 Minutes 10 Strict Pullups 15 Burpees 20 Thrusters 45/33 25 Russian Twists (50 taps) 600m RunRead more

Open WORKOUT 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min. Virtual WOD-9am 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.Read more

*Reminder: We will be doing the Crossfit Open during Saturday classes, but you can choose to do the Open WOD any time you’d like during Open Gym* AMRAP 10 Minutes 200m Run 8 Toes 2 Bar 12 Burpees AMRAP 10 Minutes 5 Pull-ups 10 Pushups 15 Air Squats AMRAP 10 Minutes 10 Bicep Curls 15 Tricep Extensions 20 Single Leg V UpsRead more

EMOM 10 2 Hang Cleans + 1 Jerk Then… For Time 40 DB Hang Clean & Jerks, 50/35 100m Sandbag Bear Hug Carry, 100/75 30 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 20 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 10 DB Hang Clean & Jerk 100m Sandbag Bear bug CarryRead more