Conditioning: Partner up, and complete: Part 1: 6 minute AMRAP of: 12 Synchro Deadlifts (105/75) 9 Synchro Hang Power Cleans (105/75) 6 Synchro Shoulder-Overhead (105/75)   …rest 2 minutes, then… Part 2: 40 Pull-ups For time (2:00 cap)   …rest 3 minutes, then… 10 minute AMRAP of: 1 Box Jump (20″), 1 Thruster (95/63)* 2...Read More

  Conditioning: “Sensational Sevens” 7 Calories biked 7 Strict pull-ups 7 Kettlebell thrusters (53/35) 7 Plate push-ups* 7 Deadlifts (225/153) 7 GHD Sit-ups 7 D-ball cleans (100/80) 49 Double Unders   7 rounds for time *One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only...Read More

  Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m   For Time Compare to Monday, 16 April 2018   Royal Huddleston Burpee Challenge: Day 72   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits –...Read More

  Conditioning: 3-person Team WOD “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare...Read More

No 0630 or 0845 class Friday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time (35:00 cap) Compare to Monday, 30 April 2018 *Run 400m...Read More

  Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/73) Run 400m 21 Deadlifts (225/153) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/73) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as needed.   Flexibility/Mobility: Quad Smash Anterior Compartment Smash Spine Smash    ...Read More

  Conditioning: Partner WOD Row 1000m 30 Handstand Push-ups 40 Power Snatches (95/63) Bike 1200m 40 Shoulder to Overhead (95/63) 50 T-Pushups Row 800m 50 Box Overs (30/24”) 60 Abmat Butterfly Sit-ups Bike 800m 60 Weighted Walking Lunges (45/35) 140 Double Unders   For Time   Strength: Find complex 1-rep max* 3 Deadlifts ⇒ 2...Read More

  Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.5 33-27-21-15-9 rep rounds of: Thrusters (95/65) Chest-2-bar pull-ups   For time See Masters and Scaled options HERE   Option 2: Complete as many rounds and reps as possible in 25 minutes of: 20 Calories rowed 10 Back squats* (135/93) 10 GHD Sit-ups 10 Wall-ball push-ups 10...Read More

Old school pic, March 2016! Online Judges Course: Click HERE   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) @ (24/20″) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE   Option 2: Partner WOD 1500m Row 2...Read More

Online Judges Course: Click HERE Friday 1730 class is cancelled. Sorry for any inconvenience.    Conditioning: “Raising the Bar” 30 Overhead Walking Lunges (35/25) 20 Slammers (12/8) 10 Thrusters (115/73) 20 Wall-Ball Push-ups 30/24 Calories Rowed   4 rounds for time Compare to Friday, 24 February 2017   Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle...Read More