StrengthEvery 1:30, 9 Sets1-3) 5 Strict Press (↑, start around 70% of 1RM Strict Press)4-6) 5 Push Press (↑)7-9) 5 Push Jerk (↑) Conditioning5 Rounds for Time:12 Burpees Over Dumbbell12 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)48 Double Unders (FX: 36)*14:00 CapRead More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! With a Partner, Split reps: AMRAP 12 20/15 Calorie Ski (FX: 16/12)...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Bench Press2) 10/10 Single Dumbbell Row3) 15 Behind the Back Wrist Curl ConditioningAMRAP 104-8-12-16-20, etc.Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)Box Jump Overs (24/20)Read More

Conditioning/StrengthOn a 20:00 Running Clock: 0:00-10:00For Time:12-10-8-6-4-2Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))Bar Facing Burpees 10:00-20:00Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead*Unbroken complex Post-Metcon Strength/Skill2-3 Rounds for Quality15/15 Banded Lateral External Rotation6-10 Strict Toes to Bar/Hanging Knee RaiseRead More

The CrossFit Open is right around the corner! If you want to learn and/or improve your Kipping/Butterfly Pull-Ups, join Coach Kevin for the Skills Clinic tonight at 5:45 PM! ConditioningEvery 2:00, 4 Rounds1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)3) 60 Double Unders (FX: 40) (RX+: 80) +...Read More

“CrossFit Total“1RM Strict Press1RM Back Squat1RM Deadlift*Compare to 1/22/22 Post-Class Cooldown2:00 Saddle Pose2:00/2:00 Pigeon Pose10 Downdog to Seal PoseRead More

Weekly OverviewEvents/ClassesMondayMuscle-Up DevelopmentTuesday“CrossFit Total”WednesdayConditioning Intervals5:45 PM – Kipping/Butterfly Pull-Up Skills ClinicThursdayHeavy Barbell Complex Post-MetconFridayFunctional BodybuildingSaturdaySquad WODSundayStrict Press, Push Press, Push Jerk StrengthEvery 2:00, 5 SetsRX+: 30 Ring Muscle-Ups for Time RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top Conditioning3...Read More

StrengthEvery 1:30, 3 Rounds1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)2) 15 Banded Face Pulls + 15 Underhand Banded Pullaparts ConditioningEvery 1:30, 3 Rounds1) 18/14 Calorie Ski (FX: 16/12) (RX+: 21/16) + AMRAP Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)2) Rest3) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) + AMRAP...Read More

AMRAP 25 w/ PartnerMax Calorie Row*Every 5:00 starting at 0:00, each partner will complete the following, waterfall style (I do PU, you do PU, etc.)-10 Hand Release Push-Ups (FX: Push-Ups)-15 Box Jumps (24/20)-20 Sit-UpsRead More

StrengthEvery 2:00, 8 Sets1-3) 1 Split Jerk + 4 Push Jerk in Split (↑, start at 30-35% of 1RM CJ)4-8) 2 Split Jerk (70-80%) ConditioningAMRAP 1010 Push Press (115/80) (FX: 95/65) (RX+: 135/95)10 Burpees Over Bar2 Rope Climbs after each round (FX: 1) (RX+: 1 Legless)Read More