Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Walking lunges10 Goblet squats Strength/Skill 10 Minutes to work on gymnastic skills of your choice WOD Complete 4, 4 minute AMRAPs: 400 Meter run10 Box jumps or step-ups 24/20Wall balls x max reps 20/14 Rest 1 minute between setsRead 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: 4 Bench press @65-70%6 Barbell rows WOD 10 Minute AMRAP: 8 Alternating DB snatch 50/358 Burpees over the DB 24/20Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter jog10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 5-5-5 80% WOD Fran For time: 21-15-9:Thrusters 95/65Pull-upsRead 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 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