Limited Christmas Eve Classes! A) 20 minute alternating EMOM: 1) Row 15/12 cals 2) 15 wallballs Rest up to 10 minutes B) 10 minute alternating EMOM: 1) 12-15 burpees 2) 5 power clean + jerks (135/95lb)

Crossfit With a partner: Run 400m 60 wallballs Run 400m 60 pullups Run 400m 60 alternating db snatches (50/35lb) Run 400m 60 burpees Run 400m 60 american kb swings (50/35lb) Run 400m 60 hand release pushups Run 400m *35 minute… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 5 strict tempo pullups (1 second pause at top, 3 seconds down) 2) 5-10 kipping HSPU 3) rest  B) 15 minute AMRAP: 15 box jumps 30 double unders 15 power cleans (95/65lb) or… Read more »

Crossfit A) 7×3 front squat Go every 2 minute 3 second pause on 1st rep B) 5 minute AMRAP: Devils Press (35/25lb) Rest 3 minutes 4 minute AMRAP: DB box step over (20/18″) *A devils press is a db burpee… Read more »

12 Days of Christmas 1 wall walk 2 strict pullups 3 burpee box jump overs 4 thrusters (95/65lb) 5 hang power cleans 6 front rack lunges 7 deadlifts 8 toes to bar 9 hand release pushups 10 wallballs 11 kb… Read more »

Crossfit A) 1 snatch every 30 seconds for 9 minutes @ 70%+ 1RM snatch If possible go heavier than last time we did this B) 5 rounds, each for time: 16/12 calorie bike-10 db front squats (50/35lb) Rest 2 minutes… Read more »

Crossfit A) 4×5 deadlift Superset with 45 second weighted chinese plank *25 minute time cap B) 3 rounds for time: Run 200m w/slamball (40-50lb/20-30lb)-20 slamballs-15 pullups *14 minute time cap

Crossfit 30 minute AMRAP w/ a partner: 50 power cleans (95/65lb) 100 wallballs 150 double unders 200 mountain climbers 400m run w/wallball

Crossfit A) 12 minute alternating EMOM: 1) 8-10 strict ring row w/1 second pause at top of each rep 2) 7-15 kipping/butterfly pullups 3) rest B) 21-15-9 push press (95/65lb) -2x lateral hops over bar Rest 3 minutes B) 15-12-9… Read more »

Crossfit A) 5×5 front squat *Start at a medium weight and ascend in weight each set *25 minute cap B) 6 rounds: 10 toes to bar-10 deadlifts (135/95lb)-10 box jump overs (24/20″) *11 minute time cap Rx-Plus 30/24″ box Metcon… Read more »