Starting on 0:00 5rds of: 5 OHS Duck Walks (85/65…  OHS + Forward 5 steps + Stand-up + Backwards 5 steps = 1rep) 5 Parallette HSPU’s (w/ Ab Mat) Starting on 20:00 7 Minutes Burpees (6in jump) Starting on 32:00 1RM Clean Done.Read more

Crossfit Total deadlift back squat strict press   Warm up 9-9:45 First lift at 10am you will have 3 attempts at each lift.Read more

A Partners version from the Competitors Prep Summit Complete the following relay with a partner: 1 rope Climb 1 clean + 4 Walking lunges (135/95, 165/115, 195/135, 225/155) 1 clean + 4 Walking Lunges 8 Kb Snatches, 70/53 *Once each partner completes a round, increase bar weight Our 7:30am beginners member, Liz has undergone brain surgery to remove a tumor. Her surgery was a success and is currently in the beginning phase of recovery. There is a card at the box sitting at the front desk to sign. We would like to get this to her in the next couple of days.  Read more

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power Clean 5×3 Post loads and times to comments:Read more

10 Min EMOM: 3 Power Snatches (increase weight on min 2,4,6,8,10) Then… 12 Min AMRAP: 3 Weighted Strict Pullups, 53/35 6 Alt weighted Pistols, 53/35 9 Slapping Pushups Reminder: The next CrossFit Total will be this Saturday Jan 26th.  Warm-up: 9am-9:50am First Lift: 10:00amRead more