Crossfit A) 3×10 back squat @ 60-65%. 1×15 front squat @ 40-50% of 1RM back squat. Superset with 3 consecutive depth box jumps + 1 depth broad jump. Go every 3:30 minutes B) 12 minute AMRAP: 3 strict pullups-6 strict… Read more »

Crossfit A) 12 minute EMOM: Minutes 1-4 : 1 power snatch+ 1 snatch Minutes 5-8: 1 power snatch Minutes 9-12: 1 snatch *Ascending weight as form allows B) 5×4 snatch pull @ 90-100% of 1RM snatch C) 4 rounds for… Read more »

Crossfit A) Strict press: 6 reps @ challenging weight. Strict knees to elbows 5-8 reps. Go every 2 minutes for 5 rounds. B) With a partner complete 7 rounds of the following: I-go-you-go of 7 front squats-7 push jerks-7 thrusters… Read more »

Crossfit A) 10 minute alternating EMOM: 1) 4-8 strict pullups 2) 5-10 kipping HSPU B) Row 30/25 calories-20 burpee box jump overs (24/20″)-10 squat cleans (155/105llb) *7 minute time cap Rest 5 minutes C) Run 400m-20 burpees-200m db+wallball carry. *7… Read more »

Crossfit A) 16 minute alternating EMOM: 1) 8-10 sumo deadlifts @ challenging weight of choice 2) L seated kb seesaw press 5/side 3) 6-8 db weighted step ups/side (20/18′ box) 4) rest B) 4 rounds of 14 single arm db… Read more »

Crossfit Every 6 minutes for 30 minutes complete: 20 wallballs-10 bar facing burpees-10 front rack lunges (135/95lb)-20 American kb swings (53/35lb) Rx-Plus 155/105lb and 70/53lb kb Metcon class  A) 100/80 calorie row for time. EMOM 3 burpees over the rower +… Read more »

Crossfit A) 4×10 back squat @ 55%. Emphasis on speed. Superset with 10-20 shoulder taps. Go every 3 minutes.  B) 8 minute AMRAP: 30 double unders- 10 hang power clean (95/65lb)- 8 push jerk C) Single arm kb situps, Accumulate… Read more »

Memorial Day Classes at 8:30am, 9;30am and 10:30am only! Murph Run 1 mile 100 pull-ups 200 pushups 300 air squats Run 1 mile *If you have a weight vest wear it *Partition the pull-ups, pushups and air squats as desired

Crossfit A) Every 5 minutes for 30 minutes complete A or B. Alternate between completing A and B each round so you complete 3 total rounds of A and 3 rounds of B. A) Run 200m-10 toes to bar-15 deadlifts… Read more »

Crossfit Friday Fun!! Run 800m w/medball (20/14lb) 25 overhead squats (45/35lb) 50 burpees 100 wallballs 50 burpees 25 overhead squats Run 800m w/medball *35 minute time cap Metcon class  A) 21-15-9-6-3 double kb deadlift (70/53lb)-ring pushup-wallball-box jump overs B) Coaches… Read more »