Conditioning For time: 135/95 lb Ground to Overhead x 15 reps Push-Ups x 30 reps 400 Meter Run 135/95 lb Ground to Overhead x 10 reps Push-Ups x 20 reps 400 Meter Run 135/95 lb Ground to Overhead x 5 reps Push-Ups x 10 reps Try to break up Clean and Jerks into sets of 5 minimumRead more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

  The 5am class had a case of the Hand Rips on Thursday!   Conditioning Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 x Lateral Jumps (24″/20″ hurdle) 15 x Thrusters (95/65 lbs) 20 x Knees to Elbows Please be safe on the lateral jumps! Knees to Elbows actually means making contact with the knees to elbows, so fight for full range of motion.Read more

  I tried so hard to get a picture timed with both of them fully locked out, but here are Colin and Beth rocking some KB Swings!   Warm-up Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, Rope Climbs, L-Sits, Toes to Bar, etc…   Conditioning Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Kettlebell Swings (32/24 kg) 30 Sit-Ups 40 Double-Unders Modifications for Chest-to-Bar Pull-Ups are just regular pull-ups. Another option is to sub in Ring Row, but make them challenging, and stay tight! Yes, it’s a heavy Rx’d weight, but it’s also 100 reps of KB Swings, so please pick your weight intelligently. Aim to get through all 20 in no more than 2-3 sets. Sub for Double-Unders will be 80 singles today since the workout...Read more

Adam is getting so much stronger, and his Split Jerk form is improving a ton! Looking good, sir!   Friends, if you don’t like running, you should probably come in for this! 🙂   Conditioning Run 4x800m Goal here is to average the fastest times for all four 800m distances. Rest 4 minutes between effortsRead more