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: 5-10 Strict HSPU or unsupported barbbell press5 Single arm DB row3 High box jump WOD 12 Minute AMRAP: 5 Burpees over the bar10 Front rack lunges 95/6515 Push PressRead more

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 Strength/Skill 4 Sets, not for time: 10 D-ball ground to shoulderHS hold x :30100 Meter farmer carry WOD 15 Minute AMRAP: 15 Pull-ups20 Sit-ups100 Meter DB OH carry 50/35 Use one DB for the carry and switch arms as neededRead 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