Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 4-4-4-4-4 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/10/2024Read More

WOD Sierra’s Sweat to Sant Antonio :30 Bike, left leg:30 Rest:30 Bike, right leg:30 Rest:30 Ground-to-overhead:30 Rest:30 Pistols:30 Rest:30 Single leg single-unders:30 RestRead More

Join us Saturday at 11:00 for Sierra’s Sweat to San Antonio. A fundraiser to send her to the 2024 Adaptive CrossFit Games in San Antonio, TX. The class is a $25 donation. Food with donation! Find more info here. Warm-up 2:00 bike, row, ski 3 sets: :15 Tuck hold10 Pineapple pickers10 Mountain Climbers:15 Bar hang...Read More

Warm-up 2:00 bike, row, ski 3 sets: :30 Jump rope10 PVC pass throughs10 Ring rows Strength Snatch 12 Minutes to build to a heavy single or work on technique WOD 40-30-20-10 Double-undersRow or SKi, caloriesRead More

Warm-up 2:00 bike, row, ski 3 sets: 5 L-seated DB press10 Goblet squats10 Sit-ups10 Ring rows WOD Every 5 minutes, for 30 minutes (6 sets) for times: 10 Push press 95/6510 Toes to Bar15/10 Push-Ups15 Wall Ball Shots 20/14 Scale to get at least one minute of rest each round Score = slowest roundRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5 Strict HSPU or unsupported barbbell pressL-Pull-up x max reps5 Single arm DB row WOD For time: 1,000 Meter row20 Deadlifts 275/190800 Meter runRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Reverse lunges10 Mountian Climbers20 Banded pull aparts Strength/Skill Back squat 5-5-5-5-5 75% WOD 3 Rounds for time: 9 Hang power cleans 95/6512 Thrusters15 Burpees over the barRead More

Strength/Skill Clean 3@70%3@75%3@80%2@85%1@90% WOD Teams of two, alternate movements for 15 Minutes: 3 Ground to Overhead 135/9510 Wall balls 20/145 C2B Pull-upsRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3@70%3@75%3@80%2@85%1@90% WOD For time: 30 Cal bike100 Meter D-ball carry 100/7050 KBS 50/35400 Meter runRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers3 Inchworms Strength/Skill 4 Sets, not for time: L-hang x max timeBroad jump x 3Handstand hold x :30 WOD 4 Rounds for time: 500 Meter Row or ski10 Front squats10 Burpees over the barRead More