WOD Teams of two, one person working at a time, complete the following for time: 1,000 Meter ski50 Alternating DB snatches 50/3540 Single DB Box step-ups 20″30 Medicine ball partner sit-ups400 Meter medicine ball run30 Medicine ball partner sit-ups40 Single DB Box step-ups50 Alternating DB snatches1,000 Meter row -Both partners run together, switch carrier as needed.Read more

CrossFit Kids July 8th – August 7th, ages 6-12 Class meets Tuesdays & Thursdays @ 10:30 am Register before June 4th using code CFKIDS25 for a $10 discount Register Here Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 4 Sets, for max reps: :30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 Rest:30 Bike, calories:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms50′ Skipping high knees10 Ring rows Strength/skill 4 Sets, not for time: 5-10 Parallette pass-throughs5-10 Strict HSPU or seated BB press10 Single Arm DB row/arm WOD For time: 800 Meter Run40 Burpees30 Toes to Bar20 Hang power cleans400 Meter farmer carry 53/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 10-8-6-4 @20X1 Try to increase weight from last week WOD 12 Minute AMRAP: 30 Double-unders20 Sit-ups10 KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 6-6-6-6-6 70% WOD 4 rounds for time: 500 meter row or ski7 shoulder-to-overheads 135/95Read more