8.26.2020Sumo Deadlift (5x5 record heaviest)Metcon (AMRAP - Rounds and Reps)8 min amrap 1 DB for all exercises 10 DB hang squat cleans 30/20 (rx+) 50/35 [...]

8.25.2020Skill Work8 min EMOM 1 clean Pull 1 Power Clean 1 Thruster 1 Hang Clean thruster 1 Cluster 30-40% c&j 1RMCluster (5x5 record heaviest)(Squat Clean [...]

8.24.2020Skill Work8 min EMOM 1 muscle snatch 1 Overhead Squat 1 snatch balance 1 power snatch 1 hang snatch 1 full snatch 35-40% of 1RM [...]

8.23.2020Speed5 x 200 M runMetcon (AMRAP - Reps)Tabata of each, 1 min break in between exercises 1. Row - Calories 2. Walking Lunges 3. DB [...]

8.22.2020Back Squat (7x1 record heaviest)Metcon (AMRAP - Reps)3 min amrap 8 DB S2OH 30/20 (rx+) 50/30 8 DB Power Cleans 8 DB Front rack lunge [...]

8.21.2020Warm-up3 rounds 100 Meter Run 50 Ft Samson Stretch 5 BurpeesMetcon (AMRAP - Rounds)36 min EMOM 1. 10 hang Power Cleans 75/55 (rx+) 95/65 & [...]

8.20.2020Deadlift (7x1 record heaviest)Metcon (Time)3 RFT 15 Deadlift 185/125 (rx+) 225/155 30 Dumbbell Overhead Squat 15/10 (rx+) 30/20 60 Jump Rope (rx+) Double Unders

8.19.2020Clean (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 Min amrap 10 Burpee Tuck Jumps Rx+ 15 100 M Run (rx+) 200 M run 10 [...]

8.18.2020When Crossfit classes hit maximum 12 in reservations, please select "Parking lot wod" and sign in there. We are all outside for a little while. [...]

8.17.20203.2.2020Accessory Work3x8 ATYT Lateral Raises Single arm french press Tricep DB extensionMetcon (Time)Parking Lot Fran 21-15-9 Thrusters 95/65 Bent Over RowBonus AbsTabata Sit Ups