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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Starting today,  our Sunday noon class will now be dedicated to gymnastics! Coach Alex is excited to work with all of you that are wanting extra help with muscle ups, pull ups, handstands, rope climbs etc! 11 am will be CrossFit as usual so if you want to hit a workout make sure […]

WOD 3 rounds for time 800M Run 100 Double Unders 30 Two Arm Dumbbell Squat Clean Thrusters 45/30 lb Workout notes: This triplet falls into a fairly long time domain. Considering that the runs are a large part of the workout you will have several minutes performing just the runs.  If you are new to double unders and […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three 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 […]

Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Today we’re working on a squat clean and front squat complex.  Practice riding the bar down into your front squat with your elbows up and bar racked on your body. Remember to keep the knees over the feet and maintain an upright chest while […]

Skill EMOM for 10 Minutes 1 Squat Snatch Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and […]

Skill E2MOM for 10 Minutes Handstand Hold Today we’re working on your handstand hold. Every other minute for 10 minutes practice holding a handstand against the wall. That’s five attempts to hold a quality handstand. Advanced athletes should be performing wall facing handstands with their belly against the wall. If you are new to the movement […]

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 […]