a. Bent Over Row 3×3 b. Strict Press 3×3 Then… Crossfit Open WOD 17.4 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 Handstand PushupsRead more

Front Squat (wk 4): 3×3 with 3 second pause in each @ 88% Then… For Time 60 Alt Pistols 30 Hang Cleans, 155/113 15 Bar MURead more

Happy New Year! We wanted to take a minute and thank each of you for a wonderful 2023. We couldn’t do it without the best members ever! We are really blessed to have you all. We look forward to a great 2024 full of health, good times, and PRs! New Year, New WOD! 2024m Row/Ski/Run 2024 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2024 inches of Box Jumps (example:24 inches=84 reps, 20 inches =101 reps) 2024 lbs of DB Snatch 24 Wall Climbs 2024m BikeRead more

Olympic Lifting -Work to a heavy Snatch -Work to a heavy Clean & Jerk Endurance – New Years Eve Special “Hasta La Vista 2023” – AMRAP 32 23 MedBall Cleans, 20/14 23 Cal Bike 23 Pull-ups 23 Drag Rope DU 23 Med Ball Slams, 20/14 23 Cal Ski 23 Weighted Push-ups 23 Drag Rope DU 23 Med Ball Situps, 20/14 23 Shuttle Runs (10m) – outside 23 Jumping Squats 23 Drag Rope DURead more

Bench Press 1-1-1 Then…. AMRAP 20 Minutes 15 T2B 15 Thruster 75/53 15 Burpee Over Bar 15/10 Cal Bike or SkiRead more