1. Friday 8/10/2018

    1. Bar Muscle-Ups 5 Sets of 35% Best Set 2. Deadlift Build to Heavy Set of 10 3. ”Captain Insano” 3 Rounds For Time: 20 Deadlifts (245/165) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (60’s/40’s) 15/10 Calorie Assault Bike…Read More

  2. Thursday 8/09/2018

    “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible…Read More

  3. Wednesday 8/08/2018

    1. Strict Handstand Push-ups For Time: 50 Strict Handstand Push-ups 2. Strict Pull-ups Max Set 3. ”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg B…Read More

  4. 8/07/2018 Tuesday

    1. Power Clean Primer Build to Moderate 3-Position Pausing Power Clean 2. Power Clean Build to 10 Rep Max 3. “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 …Read More

  5. Thursday 08/01/2018

    Family Feud” AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each…Read More

  6. Wednesday 08/01/2018

    1. Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance 2. Hang Squat Snatch Build to a Heavy Single 3. ”Fire Storm” For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Ov…Read More

  7. Monday 07/30/2018

    1. Hang Power Clean Build to 3 Rep Max 2. Push Press Build to 6 Rep Max 3. Back Squat Build to 10 Rep Max 4. “Foul Ball” 3 Rounds For Time: 800 Meter Run 30 Calorie Row 30 Alternating Dumbbell Snatches (50/35) 5. Body Armor 3 Sets, Not For Time: …Read More

  8. Friday 07/27/2018

    Deload Week 1. Front Squat On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69% 2. “Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar…Read More

  9. 07/26/2018

    “Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:…Read More