Conditioning: Partner WOD Complete as many rounds and reps as possible in 25-minutes of: 30/24 Calories biked 300m Run 30/24 Calories rowed 10 Jerks (185/123) For score Post results and experiences to commentsRead More

Skill: Rogue Cliffhanger Challenge* Max hang from pull-up bar For time *Click this link if you want to register for the challenge and get a t-shirt for the challenge. Conditioning: Every 90-seconds perform the following until failure: 40 Double unders 1 Snatch* For load and score *Start at ~65% 1-RM. Each round add (10/5). Once...Read More

Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Pull-ups 30 Bar-facing burpees 20 Calories skied 100m D-ball clean throws (100/70) For time Post results and experiences to commentsRead More

This memorial workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey...Read More

Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 20/16 Calories rowed 6 Burpees over the rower …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories biked 5 Shuttle runs (25-ft down and back = 1) …Rest 5:00, then… Complete as many rounds and reps...Read More

Conditioning: 6 Rope climbs (13’) …straight into… 3 rounds of: 10 Overhead squats (95/63) 10 Calories biked …rest 4:00, then… 30 Overhead squats (95/63) …straight into… 3 rounds of: 2 Rope climbs (13’) 10 Calories biked …rest 4:00, then… 30 Calories biked …straight into… 3 rounds of: 10 Overhead squats (95/63) 2 Rope climbs (13’)...Read More

Conditioning: 2000m Bike 20 Alternating dumbbell snatches (50/35) 20 Pull-ups …rest 2:00, then… 750m Row 15 Dumbbell hang power clean and jerks (2×50/35) 15 Burpees over dumbbells …rest 2:00, then… 600m Run 10 Single-arm dumbbell overhead squats left (50/35) 10 Single-arm dumbbell overhead squats right (50/35) 10 Bar muscle-ups For time (30:00 cap)Read More

Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of...Read More

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict...Read More