July 21, 2019 Rest Day. Get out and enjoy the day.Read More

July 20, 2019 Partner WOD In teams of 2 complete the following for time: 300 Medicine Ball Cleans (20/14) *While Partner 1 is completing Med Ball Cleans, Partner 2 is completing a full round of: 12 Kettlebell Swings (53/35) 8 Burpees 4 Ground to Overhead (135/95) *Partners will switch after a Full Round of the...Read More

July 19, 2019 Strength: Overhead Squat A. Pause Overhead Squat 5 x 1 *Pause :03 in the bottom position. B. 10 Rep Overhead Squat *Use this as a Benchmark. Metcon: 15 minute AMRAP 40 Double Unders 20 Pull ups 40 Double Unders 20 Dumbbell Hang Clean & Jerk (50/35 x 2) HAPPY BIRTHDAY to CrossFit...Read More

July 18, 2019 Metcon: “Jelly Belly” 50-40-30-20-10 reps of: Abmat Sit ups 25-20-15-10-5 reps of: Calorie Assault Bike 10-8-6-4-2 reps of: Deadlifts (275/185) Accessory Work 2 Rounds of: (Not for time) 1:00 Ring Plank 100m Farmer CarryRead More

July 17, 2019 Strength: Bench Press 5 x 5 (65%-70%-75%-80%-85%) Metcon: (For time) 21-15-9 reps of: Sumo-Deadlift High Pull (75/55) Thrusters (75/55) Overhead Squats (75/55)Read More

July 16, 2019 Gymnastics Conditioning 5:00 AMRAP: 3-6-9-12… and so on of: Toes-to-Bar Calorie Row *Add 3 reps to each exercise each round. Rest 3:00 5:00 AMRAP Toes-to-Bar Calorie Row *Continue the workout from above and pick up from where you left off. Conditioning For time: 30 Burpee Box Jumps Overs (24″/20″) HAPPY BIRTHDAY to...Read More

July 15, 2019 Strength: Hang Squat Clean A. EMOM x 5 Min. 1: 2 Hang Squat Cleans @ 60% Min. 2: 2 Hang Squat Cleans @ 65% Min. 3: 2 Hang Squat Cleans @ 70% Min. 4: 1 Hang Squat Clean @ 72% Min. 5: 1 Hang Squat Clean @ 75% Rest 1:00 B. EMOM...Read More