9.4.2019Accessory Work3x8 RDL single leg w/KB Bulgarian SPlit SquatSkill Work3x20 sec Handstand hold superset with 8 shoulder press 45% of 1RMMetcon (Time)3 rounds for time [...]

9.3.2019Back Squat (4x2 90%)Metcon (AMRAP - Reps)3 min on 1 min rest 1. Assault bike or ski erg - calories 2. Row - calories 3. [...]

9.2.20191 class today at 8am YWL 10:00amVictoria (Time)“Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 [...]

9.1.20198:30am OnlyFlat Mile (Time)Flat Mile - for TimeGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

8.31.20197&8am onlySnatch (3x3 80-85%)CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

8.30.2019Metcon (Time)40 min cap For Time - partner WOD both working at the same time in ANY order 1000M Row 1000M Run 100 OHS 75/55 [...]

8.29.2019Skill WorkKipping & Butterlfy 4x6-12 Pull Ups or Chest To barsThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 [...]

8.28.2019Front Squat (3x3 87%)CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / [...]

8.27.2019Deadlift (3x3 87%)Metcon (Time)3 RFT 200 M Run 20 KB Swings 53/35 (rx+) 70/53 12 Squat Cleans 95/65 (rx+) 135/95

8.26.2019Shoulder Press (3x3 87%)Metcon (AMRAP - Rounds)20 min emom 1. row 12/10 (rx+) 15/12 2. 2 rounds 10 DB snatch 30/20 (rx+) 50/35 10 Air [...]