Strength: “Man Test”AMRAP 10Clean and Jerks (Bodyweight/70% Bodyweight) Conditioning: 4 Rounds for Quality10 Each Arm Tempo Kettlebell High Pulls (3×11) 10 Tempo Straight Arm Banded Pull Downs (3×31)100ft Each Arm Kettlebell Overhead Carry Read More

Conditioning:  Cash-in: 800m Run20 – 15 – 10Toes to BarsBack Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Cash-out: 800m Run   Strength: 4 Rounds :30 at Each Station1: High Plank  2: Bicycle Kicks 3: Hollow Hold 4: V-ups 1:00 Rest after each round Read More

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information. Strength:  E3MOM 185 Power Snatches (ME) Conditioning:  4 Rounds4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)8 Deadlifts (225/155) (Fx: 185/125)12 Burpees over the BarRead More

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information. WODsEventsMondayFront Squats Bring A Friend WeekTuesday Power Snatch WednesdayCore Work Thursday“Man Test”FridayDeadlift SaturdayBench Press & Pendlay Rows SundayJerk Dip Holds Strength: E3MOM 15Front Squat1: 5@60-65%2: 5@70-75%3: 5@75-80%4: 5@80%+5: 5@80%++ Conditioning: 2 RoundsWork 2:00/Rest 0:301:...Read More

Strength:  E2MOM 10Strict Press1: 10@60%2: 10@65%3: 8@70%4: 8@75%5: 8@75%+ Conditioning:  For Time:20/17 Calorie Assault Bike (Fx: 15/12)100 Front Rack Lunges (75/55) (Fx: 55/35)To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.Read More

Free CrossFit for Runners 7:45-9:00am Strength:  E3MOM 155 High Hang Squat SnatchesSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 70 – 75%Set 4: 70 – 75%+Set 5: 70 – 75%++ Conditioning:  EMOM 151: 80 Double Unders (Fx: 50 DUs)2: 20/15 Calorie Ski Erg (Fx: 15/12)3: Max Reps Thrusters (95/65) (Fx: 75/55)4: Rest5: RestRead More

Nutrition Seminar Run by Coach Addie 6:30pm Strength:  E2MOM 10Deadlift2×8@65-70% 2×8@70-75% 8@75-80% Conditioning:  16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)Toes to BarRead More

Conditioning: 3 Rounds1000m Row50 Wall Balls (20/14)30 BurpeesRead More

Strength:  E3MOM 155 Hang Power CleansSet 1: 65 – 70%Set 2: 70 – 75%Set 3: 75 – 80%Set 4: 75 – 80%+Set 5: 75 – 80%++ Conditioning: 5 Rounds20 Sit Ups15 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Box Jumps (30/24) (Fx: 24/20)Read More

Kipping Pull Ups Skills Clinic at 5:45 pm Strength: E2MOM 10Back Squat2×8@65-70%2×8@70-75%8@75-80% Conditioning:  EMOM 121: 3 Rope Climbs (Fx: 2 Rope Climbs)2: Push Press (135/95) (Fx: 95/65)3: Rest Continue until you reach 50 reps on the push press or until the EMOM is over. Score is time to complete 50 reps or reps complete at...Read More