This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here WOD “Chad” 1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS: Beginner // No rucksack. You pick the height of the step-ups. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups. Expert // 45# rucksack. Use 20″ box for step-ups. The Step Up Foundation Navy SEAL Senior Chief Chad Wilkinson Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind a wife, two kids, and countless other friends and family members. Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran...Read more

This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here Warm-up 2:00 bike, row, ski 3 sets: 20 banded pull-aparts5 Bottoms up kb press:30 Plank Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Teams of two, one person working at a time… 22 Minute AMRAP: 400 Meter farmer carry 70/5320 Push press 95/6530 Partner med ball sit-ups 20/14Read more

This weekend’s holiday schedule: Friday – 8:30 Sweat, 9:30, 4:30 Saturday – 8:30, 9:45 If you plan on attending Saturday, please reserve your spot online. You can register here Warm-up 3 Sets: 7 Cal bike, row, ski20 Mountain climbers10 Sit-ups WOD EMOM 21 Miuntes: Station 1| Double DB ower cleans x 8 50/35Station 2| Bike x :30 max caloriesStation 3| Ski x :30 max caloriesRead more

Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict pull-ups x 5Strict HSPU x 5-10Alternating Pistols x 10 WOD For time: 15 Deadlifts 185/12521 Burpees over the bar42 Air squats15 Deadlifts30 Air squats15 Burpees over the bar15 Deadlifts9 Burpees over the bar18 Air squatsRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 6 Bench press @65-70%8 Barbell rows WOD For time: 100 Calorie row or ski50 Sit-ups50 KBS 70/53Read more