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Strength 1 RM Split Jerk WOD 5 Rounds for time of 200M Run20 Wallball 20/14lbs10 Ring Dips Off Ramp WOD 3-5 Rounds for time of  200M Run10 Wallball10 Bench Dips or Push-Ups    

Strength Deadlift 3×2 ~ 95% Off ramp work up in sets of 5-8 WOD AMRAP in 12 Minutes of   30 Double Unders21 Kettlebell Swings 24/16kg12 Toes-To-Bar Off Ramp WOD 40 Single Unders or 10 Double Unders10 Kettlebell Swings 10 Knees-To-Elbows

Strength EMOM for 16 Minutes Odd Max sustainable set of Strict Pull-UpsEven Max sustainable set of Strict Push-ups WOD 21-18-15-12-9Burpees over the bar15-12-9-6-3Front Squat 135/95lbs   Off Ramp WOD 21-18-15-12-9 of BurpeesMedicine Ball Cleans  

“Abbate” Run 1 mile 21 Clean & Jerk 155/105lbs Run 800 meters 21 Clean & Jerk 155/105lbs Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on […]

Strength EMOM for 16 Minutes Odd 3 Overhead SquatEven Max Sustainable set of HSPU WOD 3 Rounds for time of 10 Snatches 135/95lbs15 Box Jump 24/20″400M Run

Strength 1RM Power Clean WOD AMRAP in 10 Minutes of 10 Deadlift 225/155lbs30 Double Unders

HAPPY 4TH OF JULY!!!! Don’t forget CrossFit classes are at 9:30 and 12:00 today! We’ll be closed for the rest of the day. WOD WITH A PARTNER, complete the following: 2x200M Run300 Single Unders2x200M Run150 Push Press 45/35lbs2x200M Run100 Thrusters 45/35lbs2x200M Run50 Box Jumps 24/20″2x200M Run100M OH Walking Lunge 25/15lbs300M Plate Carry Only one partner working […]

Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th! Strength 8 sets for max reps of strict pull-ups.  If you’re working the bands choose one that gets you 3-5 pull-ups.  WOD 5 rounds for reps with 1 minute on each station.Rest one minute between each round. Alternating Dumbell Snatch 40/30lbs […]

Remember it’s Tuesday! Olympic lifting is at 5:30 and regular CrossFit classes are at 4:45 and 6:30. Strength Back Squat: 5×3 or  Work in sets of 5-8 reps increasing weight in small increments. WOD AMRAP in 12 Minutes of 21 Sit-Ups15 Push-Ups9 Squat Clean 135/95lbs  or  21 Sit-Ups15 Push-Ups9 Medicine Ball Clean   

This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do.  Strength EMOM for 16 Minutes Odd 3 Power Snatches: Add 2.5-5 pounds from the […]