June 27, 2017 Strength: Back Squat Every 2:00 x 4 5 Back Squats @ 70-75% Metcon: 20 Snatches (115/75) Rx+(135/95) 800m Row 20 Snatches Conditioning: (if time permits) 5 x 20 Calorie Row 1:00 Rest between sets.Read More

June 26, 2017 Gymnastic Skill: 50 Elevated Ring Rows (feet on box) *10 Hollow Rocks every break Strength: Bench Press: 3 x 6 Metcon: (For time) 400m Run then,  21-15-9 reps of: Box Jumps (24″/20″) Handstand Push ups then,  400m RunRead More

June 25, 2017 Rest Day.  Get out of the Gym and do something new or different.Read More

June 24, 2017 Good Luck to Morgan Iverson as she completes at the USA Youth Nationals Weightlifting Competition in Atlanta, GA. Partner WOD In teams of 2, complete the following: 8 minute AMRAP 100 Sumo-Deadlift High Pulls (95/65) AMRAP Burpees Rest 2:00 10 minutes: Establish 2 Rep Shoulder to Overhead Rest 2:00 14 minute AMRAP...Read More

June 23, 2017 Strength: A. Lunges (Back Rack) Max Distance @ 95/65 B. Snatch-Grip Deadlifts 3 x 3 @ 85-90+% C. Clean-Grip Deadlifts 3 x 3 @ 85-90+% Barbell Conditioning: 2:00 Max Squat Cleans @ 155/105 Rest 2:00 2:00 Max Squat Cleans @ 185/125 Rest 2:00 2:00 Max Squat Cleans @ 205/135Read More

June 22, 2017 Conditioning: Every 3:00 x 6 Rounds: 500m Row Rest 5:00 Metcon: 4 Rounds (Not for time) 20 Unbroken Kettlebell Swings (53/35) 60m Farmer Carry 50 Unbroken Double UndersRead More

June 21, 2017 Metcon: 10 minute AMRAP 10 Wall Balls (20/14) 10 Alternating Kettlebell Snatches (53/35) 10 Toes-to-Bar Rest 5:00 3 Rounds for time of: 7 Deadlifts (275/185) 400m Run COMPETITIVE CROSSFIT – 5:30pm 4 min AMRAP 27 Hang Power Cleans (135/95) 27 Wall Balls (20/14) 27 Calorie Row Rest 4:00 4 min AMRAP 21...Read More