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Strength Tabata SupermanTabata Hollow Rocks 8 Rounds of each alternating between the two movements WOD 3 Rounds For Time of 400M Run21 Kettlebell Swings 24/16kg12 Toes To Bar Off Ramp WOD Scale this workout by the kettlebell you choose and substitute Toes To Bar with Knees To Elbows/Knee Tucks or Sit-Ups

Strength Deadlift 3×3 ~ 80-85% of your 1RM New lifters work up in sets of 3 to a moderate weight.  Judge the difficulty of your lifts by the amount of effort you put in.  Make sure that you maintain perfect technique on your heaviest lift! WOD 21-15-9 rep rounds of Burpee Bar HopsSquat Clean Thusters […]

Strength EMOM for 16 Minutes Odd Max Sustainable Set of Strict Pull-UpsEven Max Sustainable Set of Strict Push-ups. We’ve seen this one before! Try to bump up your sets and if you are on a band choose one that gets you topping out  in the 3-5 rep range. Move down to a lower band when […]

Thanks to Coach Drew for holding down the fort today! THERE WILL BE NO FREE CLASS OR OPEN GYM TODAY at 1:00. Oly with Elliot at 10:00 and CrossFit with Drew at 11 and 12! TODAY is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan. We will […]

This Sunday is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan.  We will have 3 teams competing and it’s always more fun with a cheering section! Come spend the day and watch some CrossFit go down! The event is planned to run from 8-5 so stop in […]

Strength E2MOM for 14 Minutes3 Power Snatch ~ 60-70% of your 1RM.    If you’re new to snatching choose a light weight and start by working from the hang position. Add weight only when you are comfortable and moving the weight efficiently. WOD 3 Rounds for Time30 Wall Ball 20/14lbs20 Burpees10 CTB Pull-Ups  Off Ramp […]

Skill EMOM for 12 Minutes Odd 1 Minute Plank HoldEven Max Sustainable Set of Unbroken Toes-To-Bar Choose a number of T2B you can maintain for 6 rounds.  If you are new to the movement work on Kipping Knees to Elbows on the bar or rings. WOD AMRAP in 8 minutes of  3-6-9-12-15-21 … Deadlift 225/155lbsBox […]

Strength 1RM Weighted Pull-Up Let’s find out if all of that pull-up work is paying off!  If you’re working the bands try to go for a strict or kipping pull-up.  If you’re not quite there get some more volume in on the bands.   Do 8 sets of 1-3 Reps  and challenge yourself!   WOD […]

Strength Front Squat 3×3 ~ 80% of your 1RM  Beginners work up to a moderately heavy weight in sets of three as well. WOD 4 Rounds with one minute on each station.   Unlike “Fight Gone Bad” there is no rest between rounds! Your score is the total number of reps you complete after 12 minutes. […]

Strength E2MOM for 16 Minutes 3 Power Cleans ~  70% of your 1RM As always, choose a weight that allows you perfect form!  Beginners be careful not to yank the bar off of the floor. Control the weight from the ground and explode after the bar passes your knees.  Pay attention to your catch position, […]