10 minutes of Tabata sprinting  for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40 Split Jumps 20 Wall Balls 5 Bar MU 30 Split Jumps 10 Wall Balls The next In-House CrossFit Total will be Saturday Jan 26th. Warm-up time is from 9-10am. First lift at 10am. There will be no regular classes on this day. We encourage everyone to participate!Read more

For time: 15 Handstand Push Ups 1 Pull Up 13 Handstand Push Ups 3 Pull Ups 11 Handstand Push Ups 5 Pull Ups 9 Handstand Push Ups 7 Pull Ups 7 Handstand Push Ups 9 Pull Ups 5 Handstand Push Ups 11 Pull Ups 3 Handstand Push Ups 13 Pull Ups 1 Handstand Push Up 15 Pull UpsRead more

With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of the same squat rack. Then… Partner AMRAP in 20 Minutes 50 DU 40 Squats 30 Situps 20 HR Pushups 10 Pullups *One partner will start on DU & one will start on Pull-ups. Partners will work in opposite directions until the movements are completed by both partners. At that time, Round 2 begins and both partners will work up and down the ladder again. Complete as many rounds as possible in 20 minutes. Corie power cleaning a new PR    Read more

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:Read more

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    Read more