Archives

Warm-up & Mobility: 15 Minutes Conditioning: Stations (takes 18 minutes) – 3 rounds – 30 seconds of work, 30 seconds of rest and move to the next station – of: Row for calories [...]

Warm-up & Mobility: 15 Minutes Strength: Strength: ISO MIO Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) – Tight, take slack out, [...]

Warm-up & Mobility: 15 Minutes Skill: HSPUs Conditioning: For total reps: –3 min AMRAP– 3 Power Clean (135/95) 3 HSPU 3 Toes-to-bar Rest 2 minutes –4 min AMRAP– 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press 3-3-3, Push Press 2-2-2, Push-Jerk 1-1-1 Conditioning: For time: 25 Double-unders 3 Rope Climb 400m Run 50 DU 2 Rope Climb 400m Run 100 [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open Workout 15.1 will be followed immediately by 15.1a on one continuously running 15 minute clock. There are a few different scales for this [...]

The 5am and 6am classes are canceled due to the weather. 7:30 class and all other classes today are ON! Warm-up & Mobility: 15 Minutes Conditioning: Open Prep – for time: 50 Wall Ball [...]

The 6:30pm class is a GO but 7:30pm is canceled. Check here regarding tomorrow’s schedule. Be safe! Warm-up & Mobility: 15 Minutes Strength: Squat – 3×3 at 75% Conditioning: [...]

Warm-up & Mobility: Hip openers and shoulder prep 10min Strength: Snatch 3×1 across @ 90-95% Conditioning: AMRAP 12 min 5 Muscle up (Coach scale) 10 TTB 15 Burpee 6″ target  

Warm-up & Mobility: Hip openers and front rack prep 10min Strength: Front Squat 2-2-2-2 across  @ 75-85% Conditioning: AMRAP 15 min 21 Wall Ball (20/14#) 15 KBS (1.5/1 Pood) 9 DL (185/125#) [...]

Warm-up & Mobility: Should prep for Bench Press 10min Strength: What Cha’Bench  5×5 Conditioning: EMOM 12 min 5 Thrusters (athletes choice) 10 Russian Style swings (heavy but able [...]