Strength: 5 rounds (10:00) of: :20 Hollow Rocks / :20 Rest :20 Reverse Snow Angels / :20 Rest :20 Speed Skaters / :20 Rest Workout: 21-15-9 Power Cleans (65/95) Front Squats Sit-Ups Rest 3:00 21-15-9 American KB Swings (55/70#) BurpeesRead More

Workout: 4 rounds of: AMRAP 6 500/400m Row Buy-In 15 Shoulder-to-Overhead (75/115#) 10 Lateral Hops over Barbell (5/5) 6 Pull-Ups OR 4 C2B OR 2 Muscle-Ups Rest 2:00 Pick up where you left off on AMRAP Also track Fastest AND Slowest Row DistancesRead More

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Workout: For time: 15/12/9/6/3 Deadlift (155/225#) 10/8/6/4/2 HSPURead More

Strength: AMRAP 8 Increasing Farmer Carry ladder by 1x50ft length 10 Mountain Climbers + Down and back run between rounds Workout: 20:00 of continuous movement 4:00 Max Calorie Row 4:00 Max Rep Burpees to Pull-Up Bar 3:00 Max Calorie Row 3:00 Max Rep Burpees to Pull-Up Bar 2:00 Max Calorie Row 2:00 Max Rep Burpees...Read More

Strength: 12 minutes to complete 5 sets of: 5 Front Squats Workout: 4 rounds for time: 10 Hang Squat Cleans (95/135#) 10 Hand-Release Push-Ups 10 Knuckles-to-Toes 50 Double-UndersRead More

Workout: AMRAP 6 9/12 Calorie Bike / 15 Double-DB STOH (20/35#) Rest 2 AMRAP 6 12 Box Jumps (20/24″) / 8 Pull-Ups Rest 2 AMRAP 6 9/12 Calorie Bike / 15 Double-DB STOH (20/35#) Rest 2 AMRAP 6 12 Box Jumps (20/24″) / 8 Pull-Ups Pick up where you left off the second time around.Read More

In recognition of the Federal Holiday, CrossFit Cuspis will not have any COACHED classes today. Open Gym hours will be available all day for current members. Please be sure to reserve your time in ZenPlanner, as usual, if you plan to visit the gym. Merry Christmas and Happy Holidays!Read More

Workout: “CrossFit Cuspis 12 Days of Christmas” 2022 Edition 1 Cluster (65/95#) (95/135#) 2 Deadlift 3 Push Press 4 Front Squat 5 Power Clean 6 Toes-to-Bar 7 Burpees 8 KB Goblet Reverse Lunges (4/4) (53/70#) 9 Cal Cardio SPRINT (any available machine) 10 Pull-Ups 11 Linked Jump Squats 12 Heavy American KB Swings (53/70#) Complete...Read More

Workout: AMRAP 12 #1 Double-Unders + Wall Climbs Start at 10 DUs and add 10 each round Start with 1 Wall Climb and add 1 each round Rest 2:00 AMRAP 12 #2 10 Double-DB Weighted Step-Ups (20/35#) 8 Renegade Rows (4/4) 6 Alternating Floor Press per side (6/6)Read More

Workout: 3 rounds of: AMRAP 2 Bike for Calories 1:00 Rest AMRAP 2 10 Walking Lunge Steps + 3 Burpees 1:00 Rest AMRAP 2 5 Slow Strict Knee Raises + 10 Slow Plank Shoulder Taps 1:00 Rest Track combined calories completed over all three rounds.Read More