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 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges100 Meter jog:15 Plank or HS hold10 Halo squats Strength/skill High hang snatch @ 50-60% 3 reps EMOM for 8 minutes WOD 4 Rounds for time: 400 Meter run10 Front squats 135/95 Hybrid Functional Fitness Conditioning (6:30) 25 Minute AMRAP: 15 Calorie row10 DB...Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill 3 sets, not for time: 6 Turkish get-up or Turkish sit-up100 Meter Dball carry10-15 Dips WOD 15 Minute AMRAP: 5 Strict HSPU10 KBS 75/5320 Double-unders Or… 15 Minute AMRAP: 5 Push press 115/7510 KBS 53/3520...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold20 Banded pull-aparts Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 3 Rounds for time: 15 Hang power cleans 115/7515 Burpees over the bar Hybrid Functional...Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5-5-5-5 80% WOD For time: 21-15-9 Pull-upsBox jumps or step-ups 24/20Alternating DB snatch 50/35Read More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 DB floor press10 Ring rows:15 Bar hang Strength/Skill Bench press 5-5-5-5-5 Single arm DB row 8-8-8-8-8 Alternate movements WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Toes-to-bar:30 Rest:30 Bike, calories:30 RestRead More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Sit-ups20 Mountain climbers10 Air squats Strength/Skill 3 sets, not for time: 6 Turkish get-up or Turkish sit-up100 Meter front rack KB carry10 Ring push-ups WOD 16 minute EMOM: Minute 1|10 Wall Balls 20/14Minute 2|100 meter suitcase carry 70/53Read 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...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 9-7-5-3 @20X1 Try to increase weight from last week WOD 10 Minute AMRAP: 5 Power snatch 95/6510 Burpees over the bar20 Double-unders Hybrid functional fitness conditioning workout Every 10 minutes for 40 minutes: 500 Meter row200′...Read 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 75% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/17/2025Read More