RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order…..  5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU              Read more

EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute CapRead more

TWOW: 8x200m Run at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Ring Muscle Ups-Scale number according to ability 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: From Crossfit Team Series 2018 5 Rounds 50 Double Unders 50′ OH DB Lunge 50/35 (one dumbbell) AND 3 Rounds 12 Strict HSPU 8 Bar Muscle Ups 4 Snatch (squat) 155/103  Read more

1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk, 50/35       Congrats to TJ and Morgan on a 2nd Place finish at Shatter the Stigma Charity Comp at CF FidelityRead more

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double UndersRead more