Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 3-3-3-3-3 80% WOD 20 Minute ARMAP: 15 Push-ups200 Meter Run2 Wall walks200 Meter Run50 Double Unders200 Meter RunRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Back squat 4-4-4-4 85% WOD 12 Mintue AMRAP: 14 Alternating DB snatch7 Burpees over DB7 C2B pull-upsRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press10 Sit-ups10 Goblet squats WOD Teams of two, alternate full rounds for 22 minutes: 4 Front squats 165/1158 DB bench press 50/3512 DB pull throughsRead More

This CrossFit Open is coming up! Read more about it HERE Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Halo squats WOD Every 6 minutes for 18 Minutes: 500 Meter row20 Russain KBS 70/5310 Burpees Score = slowest set Accessory 3 sets: 10 Blugarian split squats/sideRest 30 seconds12 DB deadliftsRest 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges50′ Skipping high knees50′ Running high knees50′ Halo monster walk, right50′ Halo monster walk, left Strength/skill High hang clean @ 50-60% 3 reps EMOM for 8 minutes WOD 4 Rounds for time: 10 Double DB clean to OH 50/3510 Toes-to-bar10 Box jumps or step-ups 24/20 Hybrid...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter farmer carry10 Barbbell rowsMax time HS hold WOD 6 Minute AMRAP: 10 Cal bike100 Meter D-ball carry 100/70 2:00 Rest 6 Minute AMRAP: 3 Wall walks40 Double-unders Hybrid Conditioning (10:30) 25 Minute AMRAP: 500...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang5 Bottoms up KB press10 Ring rows Strength/skill Push jerk 4-4-4-4-4 75% WOD 16 Minute AMRAP: 250 Meter row or ski20 Walking lunges10 C2B Pull-upsRead More

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up2:00 Bike, row, ski3 Sets:10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squatsStrength/SkillBack squat4-4-4-4-4 80%WOD10 Minute AMRAP:100 Meter run10 Deadlifts 185/125100 Meter run10 Burpees over the barRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Sit-ups10 Ring rows10 Walking lunges WOD Teams of two, alternate full rounds for 20 minutes: 5 Toes-to-bar5 Power cleans5 Box jumps or step-upsRead More

Monday Holiday schedule: 8:30 sweat, 9:30, 3:30, 4:30 Warm-up 2:00 Bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 Halo squats WOD For max reps: 5 Minute bike, cals2 Minute burpee pull-ups2 Minute wall balls 20/145 Minute row, cals Accessory 3 sets: 10-15 Deficit push-upsRest 30 seconds26 Alternating Dumbbell CurlsRest 30 seconds10-15 Banded tricep pull...Read More