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WOD AMRAP in 20 Minutes 400M Run then 4 rounds of 4 Strict pull-ups 8 Box Jumps 24/20 ” Workout notes We’ll have twenty minutes on the clock today for our workout.  The workout is scored by the total rounds and additional reps you complete just like any other AMRAP but the format for this […]

Skill Front Squat 3-3-3-3-3 Work up to a strong effort three rep 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]

Skill Every 90s for 10 rounds 20 Double unders then 1 squat snatch Today we have an alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort squat snatch.  Start each round with an easy set of double unders.  […]

SKILL 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the […]

Skill EMOM for 10 Minutes 1 Power Clean We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″] Please note We will have be holding one class today, May 27th at 9:30AM for Memorial day.  Regular hours return Tuesday, May 28th.[/text-with-icon][vc_column_text] WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 […]

WOD EMOM for 30 Minutes [odd] 20 seconds of Air assault for calories [even] 20 seconds of burpee box jumps 24/20″ Workout notes Today’s workout is an interval style workout with twenty seconds of work and forty seconds of rest for thirty rounds.  You will have fifteen opportunities to work at each of two stations.  […]

Skill 6 Rounds of 3 minutes on 3 minutes off [odd] 15 Thrusters 75/55 lb 200M Run Row for max calories [even] 15 Thrusters 75/55 lb 200M Run Max reps kettlebell swings 32/24 kg’ Workout notes Today’s workout is a six round interval workout with a 1:1 work:rest ratio.  You will have three opportunities to […]

Skill 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just […]

Skill EMOM for 10 Minutes 1 Squat clean with pause in bottom of squat We’ll have ten opportunities to work on a difficult barbell movement.  Start by taking the bar from the floor and dropping into a full squat as you receive the bar in the front rack.  Make a conscious effort to pause in […]