Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 2-2-2-2-2-2 Octopi Overhead Squat 2-2-2-2-2-2 WOD Complete Three Rounds For time: 50 Air Squats50 Meter Single Arm DB Overhead Carry, Right 45/3050 Meter Single Arm DB Overhead Carry, Left50 Double-UndersRead More

We’re excited to announce the return of our CrossFit Kids Summer Course! Register your kids (ages 6-12) by May 25th and use the code CFKIDS for $10 off! Click here to register Warm-Up 3 Sets: 5 Cal Ski10 Sit-Ups10 Pineapple Pickers WOD EMOM For 28 Minutes (7 Sets): Station 1 – Push-Ups x 15/12Station 2...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers ___________________________________________________________ Strength/Skill Dungeness 4 Power Cleans + 8 Front Squats @70% of 1RM Clean _____________________________OR_________________________________ Octopi Complete 4 Sets: 4 (squat) Cleans + 5 Front Squats @70% of 1RM Clean __________________________________________________________________ WOD 8 Minute AMRAP: 7...Read More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 2-2-2-2-2-2 WOD Complete the Following For Time: 400 Meter KB Farmer Carry 53/35500 Meter Row30 Single Arm DB Hang Clean to Overhead 50/35*30 DB Facing BurpeesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7-7-7-7 @ 65% WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare: to 11/26/2021Read More

Warm-Up 2 Minute bike, row, ski Then, 3 Sets 10 Reverse Lunges10 Sit-ups10 Ring Rows WOD Teams of two, alternate full rounds to complete 20 rounds for time 7 Alternating Single Arm DB Snatch 50/357 Single DB Box Step-Ups 50/35 20″Read More

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 3-3-3-3-3 _______________________________________________________________________ Octopi Overhead Squat 3-3-3-3-3 WOD 4 Minute AMRAP: DB Man Makers 50/35 Rest 2 Minutes 4 Minute AMRAP: Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Calorie Ski or Row10 Walking Lunges10 Sit-Ups10 Ring Rows WOD EMOM For 21 Minutes (7 Sets): Minute 1: Row x :30Minute 2: Ski x :30Minute 3: Burpee Pull-Ups x :30 Score = Total Reps (calories + Reps)Read More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 3-3-3-3-3 WOD Dungeness 15 Minute AMRAP: 5 Push Press 115/8010 KBS 53/3520 Double-Unders Octopi 15 Minute AMRAP: 5/3 Strict HSPU10 KBS 70/5320 Double-Unders Compare to:12/17/2019Read More

Warm-Up Partner rowing pick drill warm-up :30 Pulls while partner planks:30 Body over while partner squats:30 Half Slide while partner mountain climbers:30 Full stroke while partner sit-ups Strength/Skill Power Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 1,000 Meter Row30 Alternating Pistols30 Hang Power...Read More