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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 […]

Looking forward to hanging out with everyone on Saturday! (After the thrusters and burpees of course) 😉 We’ll be picking up some pizza and beers, please bring a side dish, dessert or some extra drinks to share! All members are welcome! Come cheer and hang out even if you didn’t participate in the Open this […]

Skill EMOM for 10 Minutes [Odd] 5-10 Kipping Swings [Even] :30 Plank Hold Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline! […]

Skill EMOM for 10 Minutes 2 Power Cleans Perform 2 Cleans every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work. Increasing slightly as you establish good mechanics is also an option.  An appropriate weight would likely be a little more […]

Strength Weighted Pull-Up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD 3 […]