StrengthEvery 2:00, 3 Rounds1) 10/10 Half Kneeling Single Arm Bottoms Up Kettlebell Press2) 10/10 Side Lying Shoulder Flexion3) 20 Alternating Single Dumbbell Row in High Plank Conditioning4 Rounds for Time:6 50′ Shuttle Runs12/12 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)18 Toes to Bar (FX: 12) (RX+: 24)*15:00 CapRead More

The 2024 CrossFit Open starts in TWO WEEKS! The three workouts will be released on Thursday at 12 Noon each week. You are welcome to complete the workout in any Friday class, but we encourage everyone to come to Friday Night Lights! We’ll have prizes, an LRX Pop-Up Shop, a physical therapist, and a pizza...Read More

Rope Climbing Skills Clinic at 5:45 PM! Sign up on ZenPlanner! Valentine’s Day Partner WODAMRAP 21 w/ Partner – Split Reps Any Way14 Calorie Row14 Box Jump Overs (24/20)14 Goblet Lunges (50/35) (FX: 35/20) (RX+: 70/50)14 Sit-Ups14 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)*Every 3:00 starting at 0:00, complete 14 Synchro...Read More

CrossFit Total1RM Strict Press1RM Back Squat1RM Deadlift*Compare to 1/31/23 Fx:Strict Press 3×5 (75-80%)Back Squat 3×5 (75-80%)Deadlift 3×5 (75-80%) Cooldown2:00 Saddle Pose1:00/1:00 Pigeon Pose:30-1:00 Down Dog to Seal PoseRead More

Weekly OverviewEvents/ClassesMondayUpper Body Pull, Shoulder HealthTuesdayCrossFit TotalWednesdayValentine’s DayPartner WOD5:45 PM – Rope ClimbSkills ClinicThursdayClean ComplexFridayUnilateral Upper BodySaturdaySquad WODSundayUnilateral Lower Body11:15 AM – Power Yoga StrengthEvery 1:30, 3 Rounds1) 10 Banded Strict Chest to Bar Chin-Ups2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom3) 10 Incline Dumbbell Seal Row4) 10 Prone Swimmers ConditioningAMRAP 1010-20-30, etc.Burpee Pull-Ups...Read More

StrengthEvery 1:30, 4 Rounds1) 50′ Single Arm Backwards Sled Pull (each side)2) 50′ Single Kettlebell Farmer’s Carry (each side)3) :15 Side Plank + 10 Side Plank Hip Touches (each side) ConditioningAMRAP 1020 Wall Balls (20/14)20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

Squad WOD8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any WayPartner 1: Max Calorie RowPartner 2:AMRAP6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)10 Chest to Bar Pull-Ups (FX: Pull-Ups)12 Box Jumps (24/20)*Two Scores: Total Calories Rowed and AMRAPRead More

StrengthEvery 2:30, 6 Sets1-3) 3 High Hang Squat Snatch (65-70%)4-6) 2 High Hang Squat Snatch (70-75%)*Hold onto bar between reps ConditioningAMRAP 12200m Run12 Single Dumbbell Snatch (50/35) (FX: 35/20)20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′ in 20′ Unbroken Segments)Read More

ConditioningEMOM 351) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)5) 50 Crossover Single Unders (FX: 40) (RX+: 60)6) AMRAP Line Facing Burpees7) Rest*Score is total Line Facing BurpeesRead More

CORE-FLEX tonight at 5:45 PM! Come strengthen and stabilize your core! StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups– FX: Kipping– RX+: Wall Facing AND/OR Deficit– SC: Pike/Box, Abmat Kipping 2) 4-6 Bar Muscle-Ups– FX: 1-3 OR Chest to bar Pull-Ups– RX+: Ring Muscle-Ups– SC: Pull-Ups OR Banded Strict Pull-Ups ConditioningFor Time:30 Push Press (95/65)...Read More