August 11, 2019 Rest Day. Get out and Enjoy your Rest Day.Read More

August 10, 2019 Team WOD Teams of 4 (2 Guys/2 Girls) complete the following: A. 0:00 – 10:00   35-25-15 reps of: (Guy 1 and Girl 1) Assault Bike Calories Toes-to-Rings *Partition reps as needed. AND at the SAME time… 35-25-15 reps of: (Guy 2 and Girl 2) Calorie Row Alternating Dumbbell Snatches (50/35) *Partition reps...Read More

August 9, 2019 Strength: Push Jerk A. Pause Push Jerk 3 x 2 *Pause :02 in the catch position. B. Push Jerk EMOM x 5 3 Reps @ 70-75% Metcon: 4 Rounds of: 3 Ring Muscle ups (5 Jumping Muscle ups) 10/7 Calorie Ski Erg OR 12/9 Calorie Row 2 Squat Cleans* (Heavy – increase...Read More

August 8, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Jesse Crespo. Metcon: HERO WOD – “One Mind 1Force” 18 minute AMRAP (with a Partner) 18 Wall Balls (20/14) 18 Kettlebell Swings (53/35) 18 Box Jumps...Read More

August 7, 2019 Strength: Deadlift Complete on an EMOM clock: Min. 1-3: 3 reps @ 60% Min. 4-6: 2 reps @ 70% Min. 7-9: 1 rep @ 80% Min. 10: 1 rep @ 90% Metcon: (For time) 50 Strict Pull ups *Every break, complete 5 Strict Ring Dips OR 10 Strict Bar/Box Dips. Be wise...Read More

August 6, 2019 Metcon: A. In a 10:00 window: 1 mile run then in remaining time, Max Clean & Jerks (135/95) Rest 3:00 B. In a 7:00 window: 800m Run then in remaining time, Max Power Snatch (115/75) Rest 3:00 C. In a 4:00 window: 400m Run then in remaining time, Max Thrusters (95/65) Accessory...Read More

August 5, 2019 Strength: Front Squat Pause Front Squat + Front Squat (1 + 1) x 5 sets *Pause :03 in the bottom position. Metcon: “Annie” 50-40-30-20-10 reps for time: Double Unders Abmat Sit ups *This is another CrossFit Benchmark WOD, so be sure to keep record of it.Read More