General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33) 5 Power cleans (75/53) 4 Power cleans (95/63) 3 Squat cleans (115/78) 2...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)...Read More

  General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: Row 15 hard slow strokes rest ~1:00 Row 10 fast strokes rest ~2:00 Row 15...Read More

Happy President’s Day 2020!   Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Wednesday, 18 April 2018 Instructions: Equal work....Read More

  General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 10 Wall-ball shots 20 Shoulder touches 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 7 Power snatches (45/33) 7 Power cleans (45/33) 5...Read More

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Conditioning A: Complete as many rounds and reps as possible in 8 minutes...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 20 minutes of: 10 Deadlifts (225/153) 10 Wall-ball shots (25/20) @ (10/9′) 10 Plate push-ups   For score *Partners alternate exercises   Flexibility: Middle splits Plow Side splits   Royal Huddleston Burpee Challenge: Day 6* *See Day 1 for rules    ...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53)   For score *Partners alternate complete rounds   Mobility: Reclined spinal twist Saddle sit Elevated cat   Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules    ...Read More

Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday.   General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges...Read More

  “Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.” “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the...Read More