Strength Front Squat 8-5-5-3-3-1-1-1 Build up to a strong effort front squat. If you are new to squatting with the barbell work practice keeping your elbows up and driving through your heels without your chest falling forward.  Your knees should track over your feet and your elbows should be up throughout the lift.  The best […]

REMINDER: Today we have weightlifting at 5:30-6:30PM. Regular CrossFit is at 4:45 and 6:30PM. Skill EMOM 8 Minutes Odd 1 Minute Plank Hold Even 15 Second L-Sit WOD 15 Power Cleans 155/105lbs 200M Run 30 Burpee Bar Hops 200M Run 15 Power Cleans 155/105lbs Off Ramp WOD 15 Cleans 200M Run 30 Burpees 200M Run 15 Cleans Choose a […]

Today we will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here.  WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 […]

Tomorrow is Memorial Day! We will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here. As always scaling options will be available! […]

Monday is Memorial Day! We will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here. As always scaling options will be […]

Skill Overhead Squat 3-3-3-3-3 Increase the load during each set and work up to a moderate weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Your shoulders need to be externally rotated with torso upright. Determine  your increases by the difficulty of the lift.  Make a strong effort but do not go […]

Skill EMOM for 10 Minutes Even Sustainable Set of Kipping Toes-To-bar Odd Wall Walk with 30 Second handstand hold Start with a set of Kipping Toes-To-Bar that you think you can maintain.  Even if you are making only two consecutive reps practice them in the same manner that you want to perform them during workouts […]

Strength E2MOM for 16 Minutes 3 Front Squat  (working from the floor) Work up to a moderate weight and perform 3 repetitions every 2 minutes for 8 rounds.  Take the barbell from the floor and perform a squat clean for your first rep. If you are new to the barbell movements keep the load light […]

Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Skill E2MOM for 10 Minutes A sustainable set of Push-Ups then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round. The push-ups will get tough but that’s the point! Try […]

Strength Deadlift 8-5-3-2-2-2-2 Work up to a strong effort double. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the […]