Squad WOD5 Rounds for Time w/ Partner – Split Reps Any Way200m Team Run20 Front Squat (115/80) (FX: 95/65) (RX+: 135/95)20 Synchro Sit-Ups20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)*35:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6 Deadstop Strict Press (65-75%)2) 25 Underhand Banded Pullaparts ConditioningAMRAP 1275 Double Unders (FX: 50)25 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)250/200m Row (FX: 200/150m)Read More

StrengthEvery 2:30, 5 Sets3 Deadstop Deadlifts1-2) 60-65%3-4) 65-70%5) 70-75% ConditioningFor Time:32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (2:00 Cap)400m Run (FX: 300m)16 Bar Facing Burpees (FX: 12) (RX+: 20)*8:00 CapRead More

We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner! U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan....Read More

StrengthEvery 2:30, 6 Sets1-3) 3 Hang Power Clean (70-75% of 1RM CJ)4-6) 2 Hang Power Clean (75-80%)*Hold onto bar between reps Conditioning3 Rounds for Time:200m Run12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)60 Double Unders (FX: 48)*12:00 CapRead More

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!– Wednesday 7:30-8:30pm– Thursday 7:30-8:30pm–...Read More

StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 20 Alternating Single Dumbbell Row in High Plank3) 10/10 Half Kneeling Palloff Press ConditioningAMRAP 96 50′ Shuttle Runs9 Burpees Over Dumbbell12 Single Dumbbell Shoulder to Overhead (FX: 50/35) (FX: 35/20) (RX+: 70/50)Read More

Squad WODAMRAP 24 – w/ Partner, Alternate Movements12/9 Calorie Row (FX: 9/7)8 Wall Balls (20/14)4 Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)2 Wall Walks (FX: 1)1 Rope Climb (RX+: 50/50 Legless)*Every 4:00, starting at 0:00, 200m Team RunRead More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)2) 100′ Sandbag Bear Hug Carry Conditioning6 Rounds of :30 on/:10 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Ski4) Rest*Score is total CaloriesRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Dumbbell Bench Press2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups3) 10 Rear Delt Ring Rows*3s down, 1s pause at chest/hang ConditioningFor Time:500/400m Row (FX: 400/300m)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)250/200m Row (FX: 200/150m)15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)*12:00 CapRead More