Conditioning: 2021 CrossFit Lift Move Work* From 0:00 to 4:00 1-Rep-max clean …Rest 2 minutes then… From 6:00 to 10:00 Max bar muscle-ups …Rest 2 minutes then… From 12:00 to 20:00, complete as many reps as possible of: 30 Double-unders 8 Single-arm dumbbell push presses (left arm) (50/35) 8 Single-arm dumbbell push presses (right arm)...Read More

Make plans to join us this Friday for our next FREE WOD day!   Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike   For time (18:00 cap) Only one bar can be...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint   Post fastest and slowest time   …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More

Today, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/180)   For score  ...Read More

Conditioning: 25/20 Cal bike 20 GHD sit-ups 25’ Handstand walk 20 Double dumbbell front squats (2 x 50/35) 25′ Handstand walk 20 D-Ball squats (100/80) 25′ Handstand walk   2 Rounds for time     Post results and experience to commentsRead More

Women’s opening round snatch ladder at the 2021 CrossFit Games   Conditioning: Partner WOD 5-minute AMRAP* of (alternating rounds): 10/8 Calories rowed 7 Strict pull-ups …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Burpees-over-bar …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Front squats (115/73)   For...Read More

Conditioning: 500m Ski erg 30 Burpee box jumps (24/20″) 1000m Row 30 Toes to bar 1500m Bike 30 Handstand Push-ups 800m Run   For time (20:00 cap)   Strength: Jerk 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5%...Read More

  Skill: 3 Wall walks 10 Ring rows 2:00 Rest   4 Sets for quality   Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time (20:00 cap) Compare to Friday, 13 July 2018   Post results and experience to commentsRead More

Bring a Friend today! Conditioning: Friend Day! Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/155)   For score   …rest 2:00,then… 3:00 Max calorie partner row   For score    ...Read More

  Conditioning: Complete as many rounds and reps as possible in 1-minute of: Alternating dumbbell snatches (50/35) Front squats (135/93) Rope climbs Sit-ups Single-arm devil press (50/35)   3 rounds* for score *Rest 1:00 between rounds   Strength: Shoulder Press* 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @...Read More