Friday 7/20/2018
1) EMOM 10 3 deadlifts + 3 hang cleans + 3 jerks 2) RDL 2×12 3) Back Squat 3×8@70%
Thursday 7/19/2018
6 Rounds For Time 10 Toes to Bar 5 Squat Cleans (155, 105) 10 Bar Facing Burpees
Wednesday 7/4/2018
No Class Today Happy 4th of July!
Monday 5/28/2018
***Reminder only one class at 9AM this Memorial Day*** Murphâ is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in... Read More
Saturday 5/12/2018
Parnter WOD 1,500m Row then 5 Rounds 200m run together 6 Rope climbs then 5 Rounds 2oom run together 20 alternating burpees
Saturday 3/10/2018
With a partner Up ladder, 20 minutes Increase power clean by 1 rep each round Increase wall ball by 2 reps each round 1 Power... Read More
Friday 3/8/2018
18.3 2 Rounds for time of: 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell... Read More
Monday 1/29/2018
Bonus Workouts: With a Partner AMRAP 12 (switch after complete rounds) 6 Burpees 12 Ball Slams (30, 20) Individual: Redo your least favorite/worst performance/ never... Read More
Saturday 1/27/2018
Amrap 7 6 Handstand push ups 8 Burpees rest 3 minutes Amrap 7 8 Pull ups 12 Wallballs (20, 14)
Friday 1/26/2018
EMOM 10 1 gymnastics goat movement Back Squat 2×20 @ 55-60% of 1 RM