Warm-Up 5 Cal Row or Bike6 Dynamic Scorpions10 Pineapple Pickers WOD Complete the Following Fro Time: 30-25-20-15-10 Calorie Row or BikePush-UpsKBS 50/35 25 Minute Time Cap Sweat Class Warm-up 3X100 meter jog/ 125 meter row10 jacks10 banded pull aparts WOD 10 min. AMRAP 10 DB walking Lunges10 Pull-ups/ ring rows10 plank jacksEvery 2 min. Complete...Read More

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Mountian Climbers10 Air Squats Strength/Skill 5 Sets: Overhead Squat x 3 Reps OR Front Squat x 3 Reps WOD 8 Minute AMRAP: 7 Shouler to Overhead 135/9521 Air SquatsRead More

Warm-Up 3 Sets: 100 Meter Jog:20 Plank10 Pineapple Pickers WOD Every 5 Minutes For 20 Minutes (4 Sets): 400 Meter Run12 Deadlifts 185/1256 Power Cleans 185/125 Score = Slowest Set Sweat Class Warm-up 3 Sets: 100 meter jog5 air squats10 shoulder taps WOD :45 work/ :30 rest Air squatsSit-upsMan makersRun/ bike/ rowRead More

Warm-Up 3 Sets: 5 DB Strict Press, Each Arm3 Inchworms20 Jumping Jacks Strength/Skill Push Press 10 Minutes to build to a heavy single WOD 12 Minute AMRAP: 8 DB Push Press, Right Arm 50/358 DB Push Press, Left Arm12 Burpees16 Sit-UpsRead More

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Warm-Up 3 Sets: 10 Empty Barbell Deadlifts10 Pineapple Pickers3 Inchworms Strength/Skill Deadlift 10-8-6-4 Weight By Feel WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Sweat Class Warm-up 3 Sets: 20 jumping jacks:15 plank hold10 banded bow and arrow WOD 3 Minute AMRAP 5 deadlifts5 hang cleans5 push press Rest 3...Read More

Warm-Up 3 Sets: 100 Meter Jog10 20 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 @ 20X1Deficit Push-ups x 10 RepsTuck Hold or Hollow Hold x :15 – :30 WOD Complete 4 Rounds For Time: 25 KBS 50/3525 Sit-UpsRead More

If you have been to the gym the past couple weeks you’ve probably heard your friends talking about “Murph”. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete?”. Below are some helpful tips to help make this Saturday’s “Murph” workout enjoyable. First,...Read More

Warm-Up 3 Sets: 10 PVC OHS Squats10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 5 Reps, Weight by feel OR Front Squat x 5 Reps, Weight by feel WOD Complete 6 Rounds For Time: 5 Hang Power Cleans 155/10510 Front Squats 155/105 Sweat class Warm-up 2X:30 jog:15 plank3 inchworms...Read More

Warm-Up 3 Sets: 100 Meter Run:20 Plank10 Pineapple Pickers WOD Complete 5 Sets Every 3 Minutes: 200 Meter Run10 Alternating DB Snatches 50/35Burpees x Max Reps Rest 2 Minutes Score = Total # of BurpeesRead More