CrossFit - Wed, Jan 18Skill WorkToes to BarMetcon (AMRAP - Reps)Reverse Tabata10 Seconds on, 20 seconds rest1 minute rest between exercises1. Assault Bike2. Toes to [...]

CrossFit - Tue, Jan 17Shoulder Press (3@ 75%, 2@80%, 2x2 90%)Crossfit Games Open 21.2 RX (Ages 16-54) (Time)For time: 10 dumbbell snatches 15 burpee box [...]

CrossFit - Mon, Jan 16Filthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses [...]

CrossFit - Sun, Jan 15Skill WorkRowingSpeed7x1 min max cal row, at 1 minute sprint to ski erg wall(set up rowers on Suite N Turf)Rest roughly [...]

CrossFit - Sat, Jan 14Snatch (4x3 80-90%)Metcon (AMRAP - Rounds and Reps)20 Min Amrap4 Front Squat 75/55 (rx+ 115/75)4 HSPU15 Sit Ups (rx+ 10 GHD)

CrossFit - Fri, Jan 13Skill WorkRope ClimbsMetcon (Time)10 Rounds for Time3 Manmakers 30/20 (rx+ 50/35)10 Db Snatch20 Wall Balls 20/141 Rope Climb40 Minute Cap

CrossFit - Thu, Jan 12Deadlift (Weight)4x3 80-85%Metcon (AMRAP - Rounds and Reps)10 Min Amrap6 DL 225/155 (rx+ 275/195)10 Box Jumps 24/20" (rx+ 30/24)10 Push Ups

CrossFit - Wed, Jan 11Push Jerk (4x3 80-85%)Metcon (Time)Min 0-85 RFT5 Shoulder to Overhead 95/65 (rx+ 135/95)5 Power Clean20 Double UndersMetcon (Time)min 8-164 RFT10 KB [...]

CrossFit - Tue, Jan 10Skill WorkKipping & Butterfly Pull UpsBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. [...]

CrossFit - Mon, Jan 9  CFSR's 75 Hard - get signed up TODAY!  Challenge begins 1/9/23Back Squat (4x3 80-85%)Metcon (Weight)min 0-53 Rounds (score is Load)Bear [...]