WOD

For Time 9-7-5 Strict Handstand Push Up Power Snatch (165, 113) Muscle Ups  

1) Power Clean (Touch and Go) 2-2-2   2) AMRAP 12 Power Clean + L&R Front Rack Lunge + Jerk + L&R Back Rack Lunge... Read More

Partner AMRAP 20 400M Run 20 Burpees 12 Power Snatch (135, 95) 12 Power Clean & Jerk (135, 95) 20 Alternating Partner Box Jump (24,... Read More

***Classes at 9am and 5:15pm only***   4 Rounds for Time 400m Run 25 Kettlebell Swings 53, 35 30 Sit Ups  

***One class at 8am only***   Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th,... Read More

Clean and Jerk 4×1 @ 90% 2×2 @ 70%   Back Squat 3 x 5 @ 75%  

EMOM 20 Alternating 1) 2 Muscle Ups 2) 30 Seconds Max Double Unders  

Box Schedule: This week- normal classes Monday – Wednesday, Thursday one class 8am, Friday 9am & 5:15 only, Saturday normal. Christmas Party December 12th at... Read More

partners will tag out each time and one will rest while one works 4 x 400m Runs 20 Clean and Jerks  135, 95 6 x... Read More

EMOM 30  30 Seconds Row for calories 3 Shoulder to Overhead at 70% 1RM 1-3 Rope Climbs   alternate movement each minute