Crossfit A) 15 min emom 1) 200-250 m row 2) 5 snatches 115/75lb or 135/95lb 3) 10 heavy goblet squats Rest 4 minutes B) 5X In 90 seconds: 200 m run then max burpees in remainder of time Rest 1… Read more »

Crossfit A) Bodybuilding circuit: Every 90 seconds for 12 rounds 1) 8/side single arm db press 2) bulgarian split squat 8/side 3) barbell curls 10-12 reps *So 4 rounds of each movement B) 10 down to 1 deadlift (225/155lb) 1… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 clean + 1 hang clean + split jerk @65-75% B) 3 minutes max double unders Rest 2 minutes 3 minutes max calorie row  Rest 2 minutes 3 minutes max OH lunges… Read more »

Crossfit A) 4x400m run Go every 4 minutes B) 15 minute alternating EMOM: 1) 10-15 kipping pullups 2) 6/side kb snatch (53/35lb) 3) rest Rx-Plus  15 chest to bar and 62-70lb/44-53lb)

Crossfit A) Back squat: 4-5×5 @80%. *Athletes should aim for 5 sets but can do 4 if limited by time or ability B) 7 minute AMRAP: 7 db hang clean + push press -7 db burpee deadlifts (35/25lb) Rx-Plus 50/35lb… Read more »

Crossfit A) For quality: 10-8-6-4-2 strict HSPU 2-4-6-8-10 strict pushup After each round do 30 second hollow hold *15 minute cap B) 30 air squats 5 power snatches (135/95lb) 30 air squats 10 power snatches 30 air squats 15 power… Read more »

Beach workout 11am and 12pm The gym will be closed! Join us at the parking lot behind Sports Basement, aka the old SFCF aka”the parking lot of dreams” *Please sign in ahead of time on MBO  

Crossfit A) Bodybuilding circuit: Every 90 second for 12 rounds alternate between 1) supinated bent over row 12 reps 2) 8/side db single leg glute bridges on bench/box 3) 10-12 db bench press *So 4 rounds of each movement B)… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 snatch w/pause 1-inch off ground + 1 power snatch + 1 overhead squat @65-75% B) 14 minute AMRAP: Run 200m w/plate-20 OH plate lunges-20 plate GTOH (45/25lb) Metcon Class  A) 10… Read more »

Crossfit A) 4x 38/30 calorie row Rest 2 minutes after each interval B) 15 minute alternating EMOM: 1) 10-20 kipping toes to bar 2) 15-20 heavy kb swings (62/44lb) 3) rest Rx-Plus 70/53lb American swings