Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021     Post results and experiences to commentsRead More

Endurance: 10:00 Row at 90% of “6-min row test” pace …Rest 5:00 then… 10:00 Bike at 90% of “6-min bike test” pace …Rest 5:00 then… 5:00 Row at 95% of “6-min row test” pace …Rest 3:00 then… 5:00 Bike at 95% of “6-min bike test” pace   For quality of pacing See “6 min row...Read More

  Endurance: Bike 4:00 at 6:00 average pace Rest 2:00 Row 4:00 at 6:00 average pace Rest 2:00 Run 400m for time Rest 2:00   3 rounds for total run time and pace maintenance quality     Post results and experiences to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: 10:00 Row for max calories …Rest 3:00 then… 10:00 Bike for max calories …Rest 3:00 then… 5:00 Row for max calories …Rest 2:00 then… 5:00 Bike for max calories …Rest 2:00 then… 2:00 Max burpees   For total score     Post results...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Endurance: “6 Minute Bike Test” 6:00 Bike for total calories   For score Skill: Low plank EMOM Start at 10 sec plank hold, then rest 50 sec Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Friend Friday is this week! Start asking your friends!   Endurance: Buy in: Row 12 calories (all out) For time …rest 5:00 then… Every 2 minutes on the minute: Row 12 calories*   12 rounds for time, maintaining pacing goal *Goal is to increase...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE! Friend Friday is this week! Start asking your friends!   Conditioning: Option 1: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Endurance: 3:00 Row* 1:00 Rest   3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90% 2@90%...Read More

  Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Skill: 5/5 Single leg kettlebell crossover deadlifts 1:00 Rest   4 Sets for quality, increase weight each set as long as proper form is maintained   Endurance: Partner WOD: Run 400m Row 500m Bike 1200m...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Endurance: 2:00 Row for calories 2:00 Bike for calories 2:00 Ski Erg for calories 400m Run   4 Rounds for total calories and time     Post results and...Read More