3.2.2021Snatch (4x4 record heaviest)Metcon (AMRAP - Rounds and Reps)14 min amrap 3 power snatch 5 Toes 2 Bar 8 OH Lunge 75/55

3.1.2021Get Signed up for the Open! games.crossfit.comAccessory Work3x each side 8 single leg RDL 8 band leg ext 8 side lunge 3x 15 band tricep [...]

2.28.2021Clean and Jerk (4x1 90-100%)CrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# [...]

2.27.2021Free Guest Day tomorrowDeadlift (4x1 90-100%)Metcon (AMRAP - Rounds and Reps)9 min amrap 12 wall balls 20/14 20 Kayakers 12 OH Lunge w ballBonus Abs50 [...]

2.26.2021Who's ready for the Cf Open?Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsBonus Absmax hold side plank - 1 each side

2.25.2021Free Guest Day is Sunday 2/28Back Squat (4x1 90-100%)Metcon (Time)20 Back Squat buy in (from rack) 115/75 (rx+) 155/115 4 rounds for time 5 Power [...]

2.24.2021How's BINGO going?Accessory Work3x8 band pull aparts face pulls band shoulder press Band Tricep Press 3x10 GHD Sit Ups Back Ext Banded walk steps - [...]

2.23.2021games.crossfit.com The OpenPush Jerk (4x1 90-100%)CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# [...]

2.22.2021CFSR Open Merch campaign extended until the 23rd!Accessory Work4x6 barbell curls bent row (not penplay)Metcon (AMRAP - Rounds and Reps)14 min amrap 40 Grasshoppers 30 [...]

2.21.2021Bench Press (7x2 85-90%)Metcon (AMRAP - Reps)3XS THRU 1,2,3,4,5,6,1,2,3,4,5,6,1,2,3,4,5,6 30 sec work, 30 sec rest 1. Jumping Lunge 2. Sit Ups 3. Power Cleans 115/75 [...]