We are hard at work preparing the content for this page. Check back soon!Read more

Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps @ 67-73% *If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3% Metcon Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to BarRead more

Running! Metcon “The Running Dead” For time: 1600 Meter Run 50 Deadlifts (225/155 lbs) 50 Calories of Rowing 50 Dumbbell Box Step-Overs (50/35 lb DBs – 20”) 1600 Meter RunRead more

Snatches or Front Squats?? Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build to a heavy single in ten sets.  OR  Every 2 minutes, for 20 minutes (10 sets): Front Squat x 1 Rep Build to a heavy single in ten sets.  Metcon For time: 30 Chest-to-Bar Pull-Ups 15 Overhead Squats (135/95 lbs) 20 Chest-to-Bar Pull-Ups 10 Overhead Squats 10 Chest-to-Bar Pull-Ups 5 Overhead Squats *OHS substitute = Front Squats (155/105lbs)Read more

Super Charged Sunday “Whitten” 5 Rounds for time: 22 Kettlebell swings (70#/50#) 22 Box jumps (24″/20″) 400m Run 22 Burpees 22 Wallball shots (20#/14#) CrossFit Games Open 22.3 RX Time: 21 Pull-ups 42 Double-unders 21 Thrusters (weight 1) 18 Chest-to-bar pull-ups 36 Double-unders 18 Thrusters (weight 2) 15 Bar muscle-ups 30 Double-unders 15 Thrusters (weight 3) Time cap: 12 Minutes F: 65 lb, then 75 lb, then 85 lb. M: 95 lb, then 115 lb, then 135 lb. Metcon In 20 minutes, complete as many reps as possible of:10 Dumbbell Power Cleans (50/35lbs)15 Push Ups20 Ab Mat Sit-Ups30 Mountain ClimbersRead more