Skill EMOM for 10 Minutes [odd] Straight set of Kipping Pull-ups [even] :30 Seconds of Double Unders Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able […]

WOD 5 Rounds for time 100M Uneven Farmer Carry* 500M Run** *Rx Men (32kg Kettlebell, 45lb Dumbbell) – Rx Women (24kg Kettlebell, 30lb Dumbbell) ** All the way around the 2121 2nd St property. Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also […]

Looking forward to hanging out with everyone on Saturday! (After the thrusters and burpees of course) 😉 We’ll be picking up some pizza and beers, please bring a side dish, dessert or some extra drinks to share! All members are welcome! Come cheer and hang out even if you didn’t participate in the Open this […]

Skill EMOM for 10 Minutes [Odd] 5-10 Kipping Swings [Even] :30 Plank Hold Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline! […]

Skill EMOM for 10 Minutes 2 Power Cleans Perform 2 Cleans every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work. Increasing slightly as you establish good mechanics is also an option.  An appropriate weight would likely be a little more […]

Strength Weighted Pull-Up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD 3 […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Strength Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. […]

WOD for time 21 Clean & Jerks 155/105 lb 800M Run 15 Clean & Jerks 155/105 lb 800M Run 9 Clean & Jerks 155/105 lb Workout notes: In this workout we’re performing the total volume of a bit more than the 30 reps you would see in the classic CrossFit workout “Grace”. With that we’re also suggesting you […]