Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Strength 1-1-1-1-1-1-1 Hang Power Clean Work up to a strong effort Hang Power Clean.  Remember that even though you are trying to catch the bar above parallel you should practice catching the bar in a partial squat. Keep your elbows […]

Skill  EMOM for 10 Minutes Odd Sustainable set of Butterfly or Kipping Pull-Ups Even Sustainable set of  One Legged Squats Use this time to practice some CrossFit gymnastics skills! Pull-Ups: Attempt a number you think you can maintain for each movement. If you are new to kipping keep the number small and practice the timing.  If you […]

WOD 1000M Row then 21-18-15-12-9-6-3 Burpee Bar Hop Deadlift 185/135lbs Off Ramp WOD 1000M Row then 21-18-15-12-9-6-3 Burpee Deadlift

WOD For time 8 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 4 Rounds of 5 Cleans 95/65lbs 10 Jerks 95/65lbs 15 Front Squats 95/65lbs Off Ramp WOD WOD For time 6 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 3 Rounds of 5 Cleans 45/35lbs 10 Jerks 45/35lbs 15 Front Squats 45/35lbs

Strength Sumo Deadlift 2-2-2-2-2-2-2 Work up to a strong double of a Sumo Deadlift.  Some lifters may find that this is a stronger lift for them. After your general warm up start light and increase in small increments. As always focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not […]

Strength EMOM for 10 Minutes Odd Max Effort Set of Ring Dips Even :30 seconds of Double Unders The most difficult option for Dips will be on top of the Rings but they can be scaled down to parallel dip bars or as bench dips if this is a new movement for you. On the even minute perform […]

Strength 3 Rounds of 2 Wall Walk 1 Minute Plank Hold :15 Second L-Sit Not for time!  Take as much rest as you need to succeed at each movement.   Scale each movement up or down according to your current skill level. WOD For time 21-15-9 Power Clean 135/95lbs CTB Pull-Ups Off Ramp WOD For time […]

Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Strength Front Squat 8-5-5-3-3-2-2-2 Work up to a strong effort front squat.  Start light and increase the weight for each set.  The focus here should be keeping your torso upright and tracking your knees over your feet.   If your […]

Strength E2MOM 10 Minutes 3 Power Cleans * Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to […]

WOD For Time 60 Kettlebell Swings 24/16kg Run 800M 50 Box Jumps 24/20″ Run 400M 40 Burpee Pull-Ups Run 200M 30 Power Cleans 135/95lbs Off Ramp WOD Scale each movement independently to a load or height you can perform with short rest between sets.  Remember that each movement gets more difficult as you progress through this chipper […]