2.3.2021Have you gotten set up for the 14 day detox cleanse?Speed3x500M Row/Bike/ski - 1 minute rest betweenMetcon (AMRAP - Rounds)16 min E2MOM (every 2 minutes) 12 Front Rack Lunge 8 Push Press 8 Burpees over [...]

2.2.2021Did he see his Shadow? Happy Groundhog dayWeightliftingSnatch - based off 1 RM snatch 3x3 Hang Power 60% 3x2 Hang Squat 65% 2x2 Power 70%Snatch (2x2 80%)CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute [...]

2.1.2021Grab your Bingo sheet - Game on!Skill WorkTabata Handstand or reverse Tabata shoulder taps 3x Superset 5 Ring Rows 10 DB RowsMetcon (Time)6 RFT 10 KB Cleans 10 Goblet Squats 10 SDLHP 20 Single Arm [...]

1.31.2021Deadlift (3x10 60%)Metcon (AMRAP - Reps)2 min on 2 minute rest 1. Bike - calories 2. 6 thrusters 75/55 (rx+) 95/65 6 bar facing burpees 3. Row for calories 4. 6 thrusters, 6 bar facing [...]

1.30.2021Happy Birthday Coach JoshBack Squat (3x10 60%)Front Rack Lunge (3x6)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#

1.29.2021Happy Birthday Coach TimMetcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain climbers 20 box jumps 24/20 20 kayakers [...]