CrossFit - Mon, Mar 16Warm-up3 min cardioWhiteboardThe Monday FixWarm-upRunners Lunge3 squat 3 stepInch wormSide lunge10 Alt scorpion10 Scap Pull Ups2x5GMBack SquatPush PressPower CleanBack Squat (5x3 [...]

CrossFit - Sun, Mar 15Warm-up2xSoldierSamsonRunners LungeHigh KNeeButt KickersInch Worm100 m Run20 Double Unders400m Run (Time)Max Effort 400m Run4x400 m run w/3 min restrecord fastest runMetcon [...]

CrossFit - Sat, Mar 14Warm-up10 PVC Pass Thru 10 OHSBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. [...]

CrossFit - Fri, Mar 13Free Guest Day - March 13th!Warm-up2 min cardio10 alt scorpion10 alt runners lunge5 inch worms2 rounds 3 eachpull uppush upWBPendlay RowPower [...]

CrossFit - Thu, Mar 12Free Guest Day - March 13th!Warm-upSoliderSamsonRunners Lunge3 Sq 3 StepSide LungeInch WormBear CrawlCrab WalkHigh KNeesButt Kickers 100 m RunAccessory Work3x8Single Leg [...]

CrossFit - Wed, Mar 11Free Guest Day - March 13th!The CrossFit Warm-up3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC [...]

CrossFit - Tue, Mar 10Free Guest Day - March 13th!Warm-up2 Min Cardio10 w/pvc:Pass ThruOHSThrusterleg SwingHollow RockV-UpScap Pull UpT2BEMOM4 min EMOM3 each:Power CleanFSPPThrusterThruster (5x4 record heaviest [...]

CrossFit - Mon, Mar 9Free Guest Day - March 13th!Warm-up3 min cardioWhiteboardMonday FixWarm-upSolider KickHamstring SweepInch WormSamsonDeath MarchKB OH Walking lunge3x5GMDLBS6 OH LungeDeadlift (5x4 record heaviest [...]

CrossFit - Sun, Mar 8Free Guest Day - March 13th!Warm-up10:Alt ScorpionInch WormHanging Knee RaiseBurpees2 wall walks2 manmakers (push up row, push up row, squat clean [...]

CrossFit - Sat, Mar 7Free Guest Day - March 13th!Warm-upRunners lunge10 Inch Worms 2 Push Ups eachXo Sym: tiger walk, Incline +Bench Press (5x5 record [...]