A. Turkish Get-Up – 3 x 5 sets; as heavy as possible B. EMOM 14 Even Min – 3 Power Cleans; Start@65% and add weight each round if you can Odd Min – 6-10 Box Jump Overs Extra Clean 1st Pull + 4 Clean Deadlifts@100% – 4 sets Powell Raises – 10 x 3 Sets […]

Yoga Tonight at 7:30 with Yelena. All athletes welcome and encouraged. A1. Back Squat – 10RM, -5%, -10% A2. Choose one: Strict Chest to Bar Chin-Up – Max UB x 3(leave a few in the tank, don’t go to failure); rest 2 min Strict Chin-Up – Max UB x 3(leave one in the tank, don’t […]

A. Choose A1 or A2 If you have mobility issues with overhead squats choose A1 If you are new to CrossFit choose A1 If you pull under the bar early and need to work on hip extension choose A1 If you need to get more comfortable with the drop do A2 If you need work transitioning past the […]

“Alpha” AMRAP 14 9 Power Cleans@115/80 12 burpees over the erg 15 Cal Row “Bravo” AMRAP 14 9 Power Cleans@95/65 12 Burpees over the erg 15 Cal Row “Charlie” AMRAP 14 9 Power Cleans@75/55 12 Burpees over the erg 15 Cal Row “Delta” AMRAP 14 9 SDHP clean grip 12 No Push-Up Burpees 15 Cal Row

OK guys, registration for the OPEN is live. Let’s get signed up ASAP 🙂 Click here to sign up A. Front Squat + Jerk – 5+3@60%, 5+3@70%, 5+3@75%, 5+3@80%, 5+3@75%; percentages are taken from your 1RM clean. B.  WOD Choices:  “Alpha” 75 WB@20/14 50 Chest to Bars 25 STO@135/95 “Bravo” 75 WB@20/14 50 Pull-Ups 25 STO@115/80 […]

Each :60 Sec Interval Should Be at A Sustainable Cardio Pace(not 100%) Each :20 Sec Interval Should Be At 100% Effort(Don’t Dog It) 3 Rounds Row :60 Sec Rest :60 Sec AB :60 Sec Rest :60 Sec 10 Meter Shuttle :60 Sec Rest 2 Min Row :20 Sec Rest :60 Sec AB :20 Sec Rest :60 […]

A. Turkish Get-Up – 3 each side x 5 Sets B. EMOM 14 Even – 1 Snatch High Pull + 1 Muscle Snatch + 2 Hang Power Snatch; Start@50% and add weight. Make sure you don’t get sloppy. Focus on quality of movement, not how heavy you can go. These are all from above the knee. Odd – Choose […]

A1.. Back Squat – 10RM, -5%, -10%,  First Set will be at 65-70% of your max A2. Choose One: Max UB toes to bar x 3 Max TTB in :60 Sec x 3 Max K2E in :45 Sec x 3 For the above exercise you will complete A1, then the A2, then rest :90 sec. […]

A. Choose A1 or A2 If you have mobility issues with overhead squats choose A1 If you are new to CrossFit choose A1 If you pull under the bar early choose A1 If you need to get more comfortable with the drop do A2 A1. Snatch Pull + Muscle Snatch + Snatch – 1+1+1 x 5; […]

The CrossFit Games season is approaching The Games season begins with the online Open. Registration is open to all comers. All you need is $20, access to basic equipment commonly found in CrossFit affiliates, and the will to compete in the five-week, five-workout competition. More than 272,000 people from around the globe competed in 2015. […]