CrossFit Open 25.3For Time:5 Wall Walks 50 Calorie Row5 Wall Walks25 Deadlifts (225/155)5 Wall Walks25 Cleans (135/85)5 Wall Walks25 Snatches (95/65)5 Wall Walks50 Calorie Row*20:00 Cap*Scaled: Scaled Wall Walks, Deadlift (135/85), Clean (95/65), Snatch (65/45)Read More

Conditioning10 Rounds for Time:250/200m Row200m Run30 Double Unders OR Crossover Single Unders (FX: Single Unders)*30:00 Cap*RX+: 12 Rounds Cooldown1:00 on, :10 off1) Saddle Pose2) Downdog to Seal Pose3-4) Calf Stretch w/ Rig (1:00 each side)5) Deep Squat Hold w/ RigRead More

StrengthEvery 2:00, 6 Sets1-3) 3 Back Squat (70, 75, 80%)4-6) 6 Tempo Back Squat (3s down) (50, 55, 60%) Conditioning3 Rounds of 1:00 on, :10 off1) Descending Calorie Bike2) Descending Wall Balls (20/14)3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)4) Rest*Score: Total Bar Muscle-Ups*RX/RX+ Min: 15 RepsRX:Calories: (24/18) (20/15) (16/12)Wall Balls:...Read More

ConditioningAMRAP 24400m Run6 Power Cleans (165/115) (FX: 125/85) (RX+: 205/145)12 Burpee Box Jump Overs (24/20)*RX/RX+ Min: 5 Rounds Cooldown1:00 on, :10 off1-2) Pigeon Pose (1:00 each side)3-4) Hip Flexor Stretch5-6) Single Leg Forward FoldRead More

StrengthEvery 2:30, 6 Sets3 Push Jerk1-3) 65-70% of 1RM CJ4-6) 70-75%*Reset b/t repsConditioningAMRAP 1221 Calorie Row15 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)9 Handstand Push-Ups (FX: 1 Abmat OR 6) (RX+: Strict)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 1:30, 3 Rounds1) 10 Ring Rows w/ Pause at Top2) 100′ Backwards Sled Pull3) 10 Prone Swimmers4) 100′ Sandbag Bear Hug CarryConditioningAMRAP 86 50′ Shuttle Runs8 Toes to Bar (FX: 6 OR 8 Hanging Leg Raises)10 Alternating Dumbbell Snatch (50/35) (FX: 35/20)Read More

AMRAP 30 – w/ Partner, Split Reps Any Way10-20-30-40-50, etc.Calorie RowGoblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Goblet Box Step Ups (24/16) (FX: 16/12) (RX+: 32/24)Sit-UpsRead More

CrossFit Open 25.2 (22.3 Repeat)For Time21 Pull-Ups (Scaled: Jumping Pull-Ups)42 Double-Unders (Sc: Single Unders)21 Thrusters (95/65) (Sc: 65/45)18 Chest-to-Bar Pull-Ups (Sc: Pull-Ups)36 Double-Unders (Sc: Single Unders)18 Thrusters (115/75) (Sc: 85/55)15 Bar Muscle-Ups (Sc: Chest to Bar Pull-Ups)30 Double-Unders (Sc: Single Unders)15 Thrusters (135/85) (Sc: 105/65)*12:00 CapRead More

Conditioning4 Rounds of :45 on, :15 off1) AMRAP Calorie Ski2) Rest3) AMRAP Calorie Bike4) Rest5) AMRAP Burpees to 6″ Target6) Rest*Score: Total Calories/Reps Cooldown1:00 on, :10 off1-2) Hip Flexor Lunge3-4) Pigeon Pose5-6) Single Leg Forward Fold7-8) Supine Spinal TwistRead More

Last call to sign-up for our CFR7 Book Club! If you’re remotely interested, add your name to the list so you can be included in details about the first book and first meeting date and location! SIGN-UP HERE! StrengthEvery 1:30, 3 Rounds1) 4-6 Strict Handstand Push-Ups (FX: w/ 1-2 Abmats OR 2-4 Wall Walks) (RX+:...Read More