1.13.2019Skill WorkRing Muscle Up Progression Jump Rope SkillsCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 [...]

1.12.2019Snatch (7x1)Heather (Heyer) (AMRAP - Rounds and Reps)20 min amrap 8 pull ups 12 DB Snatch 50/35 17 wall balls 20/14

1.11.2019Metcon (AMRAP - Rounds and Reps)25 min amrap 1 rope climb (rx+) legless 3 HSPU (rx+) strict 6 turkish get ups - 3 each side [...]

1.10.2019Shoulder Press (7x1 record heaviest)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata [...]

1.9.201910 spots remain for the Olympic Lifting Clinic - 1/19 with Coach Christian $20! 10-noonAccessory Work3x6 bent flyes lateral raises Front Raises Bulgarian Split SquatMetcon [...]

1.8.2019It's like you can't miss a day, with all these Max Outs on the schedule! YAS! Setting New Year PRs!Start 'em young! Back Squat (7x1 [...]

1.7.2019Deadlift (7x1 record heaviest! Max out time!)Metcon (AMRAP - Rounds and Reps)3 --> 2 min Amraps w/1 min rest. Pick up where you left off. [...]

1.6.2019Accessory Work3x6 Curtsy Squat each leg Pendlay Row Ring Row Superset the rowsMetcon (AMRAP - Rounds and Reps)4 Times 2:30 min amrap, 1:15 min rest [...]

1.5.2019Back Squat (6x2 90-95%)Metcon (Time)min 0-7 For time 21-15-9 Power Snatch 75/55 Overhead lunge - same barMetcon (Time)min 7-14 3 Rounds For Time 15 Burpees [...]

1.4.2019Metcon (Time)Teams of 3. Can do in any order but you must complete each before moving onto the next exercise. 1 person work WHILE 1 [...]