Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 4-4-4-4-4 80% WOD 15 Minute AMRAP: 5/3 Strict Pull-ups10 Box jumps or step-ups 24/2015 Russain KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS or plank hold10 Pineapple pickers:15 jumps rope Strength/Skill Back squat 4-4-4-4-4 80% WOD For time: 30-20-10 Row/ski caloriesAlternating DB snatches 50/35Double-undersRead More

Warm-up 3 Sets: 10 Ring rows10 Samson lunges:15 Bar hang WOD Teams of two, one person working at a time, complete a 25 Minute AMRAP: 16 Pull-ups20 Front squats 115/10530 Calorie row -Perform front squats from the ground.Read More

CrossFit Kids, ages 6-12. Register HERE Warm-up 2:00 bike, row, ski 2 Sets: :15 Bar hang10 PVC pass through lunges10 OH banded tricep extensions10 Pineapple pickers WOD For time: 400 Meter farmer carry 70/5340 Burpees40 Calorie bike 17 Minute time cap Accessory 3 sets: 5-10 Paralette pass throughs10 Double DB rows Followed by… 3 sets:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows:15 Bar hang10 OH plate sit-ups Strength/Skill 5 Sets: 2 Hang power Cleans + 2 Push jerks WOD 18 Minute ARMP: 400 Meter run12 Toes-to-bar4 DB Man makers 50/35 Hybrid Conditioning (5:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats10 DB floor press Strength/Skill 4 Sets: 8 Incline DB bench press @31X18 Supine barbell rows5 Bulgarian split squats/side Try to increase form last week WOD 15 Minute AMRAP: 500 Meter row or 400 ski25 Wall balls 20/14 Hybrid Conditioning (10:30) 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 5-5-5-5-5 75% WOD 3 Rounds for time: 75 Double-unders30 Russian KB swings 70/53100 Meter KB suitcase carry 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Halo squats10 Pineapple pickers10 Walking lunges Strength/Skill Back squat 5-5-5-5-5 75% WOD 12 Minute AMRAP: 10 Power cleans 115/7510 Box jumps or step-ups 24/2010 Burpees over the barRead More

WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 40 Calorie row20 Toes-to-bar20 Deadlifts40 Calorie bikeRead More

Register for CF kids HERE Warm-up 2:00 bike, row, ski 2 Sets: :15 Bar hang10 PVC pass through lunges10 OH banded tricep extensions10 Pineapple pickers WOD 12 Minute AMRAP: 5 Power snatch 95/6510 Push-ups20 Air squats Accessory 3 sets: 5-10 Dips @33X110 DB skull crushers @30X1 Followed by… 3 sets: :30 KB front rack wall...Read More