5.30.2019Push Press (5x5 70-75%)Metcon (Time)min 0-10 for time 21-15-9 Deadlift 155/105 (rx+) 225/155 Box Jump OversMetcon (AMRAP - Rounds and Reps)at minute 10 6 min [...]

5.29.2019Clean (squat - 5x2 80%)Metcon (Time)5 RFT 200 M Run 10 Hang Power Clean 75/55 (rx+) 115/75 8 S2OH

5.28.2019Accessory Work3x6 ATY Bulgarian Split Squat Cuban PressMetcon (AMRAP - Rounds and Reps)2 --> 5 min amraps 3 minute rest between. Pick up where you [...]

5.27.20198am and 9:30am - MURPHMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or [...]

5.26.20191 wod 9:00amSkill WorkDouble Under PracticeMetcon (AMRAP - Rounds and Reps)3--> 4 min amraps 8 HPC 75/55 12 Lateral Jumps Over the Bar 14 Kayakers [...]

5.25.20191 WOD 8amEfficiency5 x 100M Row Record fastest Row 100m Row (Time)100m RowMetcon (Time)21-15-9 thrusters 75/55 (rx+) 95/65 Toes 2 BarMetcon (AMRAP - Rounds and [...]

5.24.2019Metcon (AMRAP - Rounds and Reps)30 min amrap 3 person team 30 stone lifts 150 wall balls 20/14 1500 calorie row *1 teammate at a [...]

5.23.2019The CrossFit Total (Total Weight)

5.22.2019Snatch (7x1 record heaviest)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up [...]

5.21.2019Push Jerk (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)20 min amrap 5 Deadlift 185/115 (rx+) 245/165 10 single leg squat from box (rx+)pistols 5 [...]