8am & 10am Classes, Open Gym 8-11 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more

Deadlift: 3 x 1 @ 95% Dips: 3 x 3 AHAP   Then…     4 Min AMRAP Run 400m *Complete max hang cleans in remaining time, 135/93     2 min rest   4 Min AMRAP Run 400m *Complete max front squats in remaning time, 135/93   2 min rest   4 Min AMRAP Run 400m *Complete max Shoulder 2 OH in remaining time, 135/93     PRE-ORDER Your TOP GUN Gear today!  Deadline: 7/12                      Read more

                  Ladies Top Gun Tank / Tee – deadline 7/12 Ladies Top Gun Crop – Deadline 7/12                     Mens’ Top Gun Tank/Tee- Deadline 7/14Read more

15 Minutes to a Heavy Snatch Then… 20 Minute Cap 200′ DB OH Lunge 50/35 60 DB Hang Snatch, alt 50/40 Cal Row 40/30 Cal Bike 30 Burpees over DB 15 Muscle UpsRead more

TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata Toes to Bar x 8 rounds -20x False Grip Ring Pullup to chest with 3 second hold at chest -10 Rope Climbs to 18′ in fewest pulls possible per climb. Rest as needed in between to ensure fewest pulls No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: 3 Rounds 20 Cal Assault Bike 16 OH Walking Lunge with Axle Bar 155/105 AND….. From the 2018 Crossfit Games AENEAS 5 / 4...Read more