5.28.2019Accessory Work3x6 ATY Bulgarian Split Squat Cuban PressMetcon (AMRAP - Rounds and Reps)2 --> 5 min amraps 3 minute rest between. Pick up where you [...]

5.27.20198am and 9:30am - MURPHMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or [...]

5.26.20191 wod 9:00amSkill WorkDouble Under PracticeMetcon (AMRAP - Rounds and Reps)3--> 4 min amraps 8 HPC 75/55 12 Lateral Jumps Over the Bar 14 Kayakers [...]

5.25.20191 WOD 8amEfficiency5 x 100M Row Record fastest Row 100m Row (Time)100m RowMetcon (Time)21-15-9 thrusters 75/55 (rx+) 95/65 Toes 2 BarMetcon (AMRAP - Rounds and [...]

5.24.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 3 person team 30 stone lifts 150 wall balls 20/14 1500 calorie row *1 teammate at a [...]

5.23.2019The CrossFit Total (Total Weight)

5.22.2019Snatch (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 Push-up [...]

5.21.2019Push Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)20 min amrap 5 Deadlift 185/115 (rx+) 245/165 10 single leg squat from box (rx+)pistols 5 [...]

5.20.2019Overhead Squat (7x1 record heaviest)Metcon (Time)For Time 500 m Row 50 KB Swings 53/35 (rx+) 70/53 50 Push Ups 50 Air Squats 50 Mtn Climbers [...]

5.19.2019Push Press (7x2 85-90%)Metcon (Weight)16 min emom , 4xs thru (1,2,3,4,1,2,3,4,1,2,3,4,1,2,3,4) 1. 1 Power Clean, 1 hang squat, 1 squat clean 3 Shoulder to Overhead [...]