Strength/Skill Overhead squat or Front squat 2-2-2-2-2 weight by feel WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill EMOM for 8 minutes High hang snatch x 3 reps @ 50-55% WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 3Minute 2|DB Bench x 8Minute 3|Farmer carry x 100 metersRead more

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Every Thursday for the next three weeks, CrossFit will announce a workout and thousands of gyms around the world will complete the workouts. Anyone can sign-up to compete in and post their scores online. You can sign-up online at or learn more at this link: www.games.crossfit.com Whether or not you decide to sign-up online, we complete the workouts in our classes each week. We like to create a fun environment where everyone can complete some version of the workout and have a good time with friends! This year we’ll be completing the Open workouts each Saturday morning during our regular class times (beginning March 1st) along with a themed pot luck style brunch each week. At the end of this year’s open we’ll be drawing a raffle for a couple lucky...Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 2-2-2-2-2-2 from the rack, weight by feel WOD 10 Minute AMRAP: 10 Push press 95/6515 Deadlifts 95/6510 Box jumps or Step-upsRead more

Warm-up 3 sets: 5 cal bike, row, ski20 Singles10 Pineapple pickers10 Sampson lunges WODEvery 6 minutes for 30 minutes (5 sets): 30 Cal Bike or 35 Cal ski50 Double-unders10 KBS 70/53 -Scale to achieve at least one minute rest-Score = slowest setRead more