2.5.2022Warm-up2x2 50%, 2x2 60%, 1x2 70%, 1x1 80%Deadlift (3x1 90%)Metcon (AMRAP - Rounds and Reps)Partner Wod 10 Min AMRAP Partner A 10 DL 155/105 (rx+ [...]

2.4.2022Crazy 8s (Time)Crazy 8s 8 Rounds For Time 8 Pull Ups 8 Box Jumps 8 WB 20/14 8 Push Ups 8 Alt Lunges 8 Ring [...]

2.3.2022Skill Work2x2 50%, 2x2 60%, 1x2 70%, 1x1 80%Back Squat (3x1 90%)Metcon (AMRAP - Rounds and Reps)12 min amrap 3 Deadlifts 75/55 (rx+ 115/75) 3 [...]

2.2.2022Skill WorkToes to BarMetcon (AMRAP - Reps)Tabata 1 min break between exercises 1. Box Jumps 24/20" 2. Row - calories 3. DB Box Step Ups [...]

2.1.2022Skill WorkSplit Jerk 2x2 50%, 1x2 60%, 1x2 70%, 1x1 80%Split Jerk (3x1 90%)Metcon (Time)3 RFT 400 M Run 10 Clean & Jerks 135/95 (rx+ [...]

1.31.2021Have you signed up for the CrossFit Open Yet?Metcon (Time)For Time 50-40-30-20-10 Sit Ups Double Unders DB Snatch 35/20 (rx+ 50/35) Push UpsMobility2x30 sec each [...]

1.30.2022MetconFartlek (speed play) running 800 m run warm up 1 mile run - 100 m fast, 100m slow, 200 M fast, 200 m slow, 400 [...]

1.29.2022In House Throwdown is TODAY! 8am! Followed by a Bday party for Coaches Tim & JoshFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsScaled Fran (Time)21-15-9 Thrusters [...]

1.28.2022Skill WorkHandstand Push UpsHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of [...]

1.27.2022Deadlift (4x3 80-90%)Metcon (Time)3 RFT 100M Run 10 Box Dips (rx+ ring dips) 15 DB Deadlift 30/20 (rx+ 50/35) 100 M Farmers Carry - DB [...]