9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 12 Minute AMRAPs, no rest between AMRAP 12 Minutes 400m Run 15 Toes to Bar 30 Jumping Squats AMRAP 12 Minutes 20/15 Cal Row 15/12 Cal Bike 10 Cal Ski AMRAP 12 Minutes 5 Strict Pullup 10 Burpee to target 20 KB Lunges 70/53    Read more

“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well” – Greg Glassman 8am Crossfit 9am Crossfit 10am LegendsRead more

WWPF – for time   30 Synchronized Back Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack, 100/70) 30 Muscle Ups (mix anyway/1 person works @time)   20 Synchronized Front Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 20 Muscle Ups (mix anyway)   10 Synchronized OHS Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 10 Muscle ups (mix anyway)       The Open is coming this Oct!         Read more

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or get as far as possible.   6 Deadlifts 225/153 6 Burpee Box Jumps   9 Deadlifts 9 Burpee Box Jumps   12 Dead Lifts 12 Burpee Box Jumps   15 Dead Lifts 15 Burpee Box Jumps   18 Dead Lifts 18 Burpee Box Jumps   Post Loads and Times to Zen and Comments:    Read more

“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max Effort L-Sit 50′ Handstand Walk (modifications: waiters walk or Shoulder touches) 10 Alt Weighted Pistols   Tater Practices L-sits. Do you?Read more