Skill: Row 250, all out, rest 2 minute Now, perform 5 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 22 April 2014   Mobility: Olympic Wall...Read More

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7...Read More

Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday.   Strength: Snatch Grip Deadlifts 4-4-4-4-4   For max load   Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

Tire change!   Conditioning: Run 400m 4 round of: 4 Muscle-ups 8 GHD Sit-ups 12 Push-ups* …then… Run 600m …then… 4 rounds of: 10 Kettlebell Swings (72/53) 10 Push Press (75/53) 20 Double Unders …then… Run 400m   For Time *Burpees can be substituted here   Strength/Skill Work: Snatch Jump Shrug-2-Squat Snatch 1-rep max   Flexibility:...Read More

  Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats   For max load   Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′   4 rounds for time (20:00 cap)   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey –...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More

Class will start at 0830. First heat is set for 0900. If you did not sign up, show up anyway, and you will be added to one of the last heats.    2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots...Read More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time...Read More