Back Squat: 15 Minutes to Establish a 1RM Then… 3 Rounds: 9 Back Squats, 155/105 15 Burpees 21 Toes Through Rings *Cash Out: 400m Run SAVE THE DATE: The next CrossFit Total will be Saturday May 11thRead more

EMOM 8 Minutes 2 Squat Cleans 1 Jerk Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 10 Alternating KB Snatches 70/53 Then… EMOM 5 Minutes 100m Sprint The Truckster, getting it done at Fight For FoodRead more

Bodyweight Warm-up week 3 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Weighted Dips 5×3 12 min AMRAP 5 Barbell roll outs (just like the ab-wheel movement) 10 Deadlifts 185/135 15 Box JumpsRead more

9am: Yoga 10am: Open Gym 11am: Endurance 1a. GHD Situps 1b. GH Raises Then… Jackie 1000m row 50 thrusters, 45lb 30 pullups CFWC viewing gallaryRead more

Death By 10m Run Then… 30-20-10 Wall Ball Shot, 20/14 Pull-up Don’t forget to wipe down ab-mats, med balls, bars, and anything else you sweat on. Thanks!Read more