WOD

Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats... Read More

8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach   10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m... Read More

With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs *... Read More

Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to... Read More

TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU... Read More

Front Squat 3-3-3 Then……… Fran 21-15-9 Thruster 95/65 Pullup Then…. Immediately after, row 1000 Meters See you for Fran!!  

Gymnastic Strength 4 Rounds Not for Time 1A) 30′ seal walk 1B) Rope Climb (Your hardest version leg less – w/legs – Rope Pull-ups[5] –... Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD *There will be no Yoga today* 3 Rounds 800m Run 10 Front Squats 165/115... Read More