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Workout of the DayAMRAP in 20 minutes 400 meter run 21 goblet squats 12 pull-ups You’ll need a kettlebell and a space on the pull-up bars or a set of rings for today’s twenty minute AMRAP. After a short run you’ll hang on to your kettlebell for twenty one goblet squats before moving on to […]

Workout of the DayAMRAP in 20 minutes 50 sit-ups 35 hang power cleans 20 strict press You’ll need a light barbell for today’s twenty minute AMRAP. The hang power cleans should be easy for large sets if you choose your weight wisely. Try out multiple reps of the strict press with your barbell before the […]

Skilltabata plank holdtabata hollow hold tabata plank hold If you came to the gym on Tuesday, the timing of this skill work will look familiar. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of plank holds, then 8 rounds of hollow hold […]

Skill12x30s1 power snatch We’ll be on a thirty second clock today working up to a challenging power snatch for the day. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout. Workout of the Day5 rounds of 3 minutes on 1 minute […]

Skill12x30s 1 thruster We’ll be on a thirty second clock today working up to a challenging thruster for the day. It’s up to you if you want to start with a squat clean before going straight into the thruster or starting with a power clean before setting up for your thruster rep. This is a […]

Skilltabata strict pull-upstabata L-seat or L-hangtabata strict pull-ups We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging […]

Skill15×45 seconds1 power clean + 1 squat clean You’ll have fifteen attempts at a power clean plus a squat clean today completing one set every forty five seconds. You can choose to link the reps together or drop the bar between reps depending on what you prefer. If you do drop the bar between make […]

Workout of the DayAMRAP in 20 minutes 500 meter run 35 medicine ball sit-ups 200 meter medicine ball carry You’ll need a medicine ball and an ab mat for today’s workout. You’ll start each round with a run all the way around the building for 500 meters. When you get back grab your medicine ball […]

Workout of the Day3 rounds of 7 minutes on 2 minutes off 40 double unders 7 deadlifts 10 goblet lunge We’re gonna move some heavier weight around today! You’ll need a barbell, a dumbbell and a jump rope for this interval style workout. Choose a weight for the deadlift and lunge that allows you to […]

SkillHandstands:)handstand holds, handstand walk or wall walk practice Spend about ten minutes working on the handstand skill of your choice. If you are interested in completing the CrossFit Open workout in class as prescribed you can use this time to practice wall walks to the written standard of the workout. You’ll also need to set […]