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WOD AMRAP in 20 Minutes 3 Hang Power Clean 185/125 lb 12 Alternating Pistols 200 M Run Workout notes:  The loading for this workout is heavier than usual. You should be able to complete all 3 cleans unbroken with the weight you choose, however, doing so should be a challenge. Use this workout as an […]

Skill EMOM for 10 Minutes Straight Set of Toe-To-Bar or Kipping Swings Spend 10 minutes working your kipping swing or toes-to-bar if you have them. During every minute perform 1 straight set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 10 rounds.   If you are new to the movement […]

Strength Back Squat 3-3-3-3-3 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat […]

Skill AMRAP in 5 Minutes Strict Pull-ups Today’s skill work is 5 minutes of strict pull-ups.   Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or perform […]

Skill EMOM for 10 Minutes Power Clean + Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split […]

Skill EMOM for 10 Minutes [Odd] Double Unders [Even] :30 Seconds of Hollow Rocks Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]

[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 […]