Strength: 12 minutes to complete 4 rounds of: 10 Alternating Unbroken DB/KB Weighted Box Step-Ups + 10 Banded Face Pulls Increase weight each round. Workout: AMRAP 14 9 Pull-Ups OR 7 Chest-to-Bar OR 4 Muscle-Ups 12 Deadlifts (155/225#) 15 Box Jumps (20/24″)Read More

Strength: 12-15 minutes to complete 4 rounds of: 5 Back Squat + 12 Alternating DB Hammer Curls + 6 SLOW Renegade Rows Increase weight each round. Workout: ***Repeat from 10/29/2021*** For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks...Read More

Workout: HUNDREDS! 100 Calorie Bike 100 DB Incline Bench Press 100 Shuttle Runs 100 Supinated-Grip Banded Pull-ApartsRead More

Strength: Pull-Up Strength/Endurance Tabata “Style” (:20 on, :20 rest) 6 rounds of: Pull-Ups Forearm Plank Workout: AMRAP 10 DUs Ball Slams (20/30#) 10 Sit-Ups between rounds DU’s increase by 10 each round, Ball Slams increase by 5 each round. (10/5/10, 20/10/10, 30/15/10, 40/20/10, 50/25/10, 60/30/10, etc)Read More

Strength: 12 minutes to build to a set of: 4 Push Jerks Increase weight each round. Complete 10 Plank Knee-to-Elbows between sets. Workout: 4 rounds for time: Row 400/325m 10 Hang Power Cleans (65/95#) 14 Single-Arm DB STOH (35/50#) (7/7)Read More

HAPPY LABOR DAY! There will be NO Coached Classes at the gym today. Open Gym hours are listed in ZenPlanner and should be reserved as usual. Workout: LOREDO Six rounds for time of:24 Air Squats24 Push-Ups24 Walking Lunge StepsRun 400 meters LOREDO is CrossFit HERO Workout. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston,...Read More

Strength: Bella Complex One Clean One Shoulder-to-Overhead One Front Squat One Shoulder-to-Overhead Workout: For time: 10-1 Tall Box Jumps (24/30″) Power Snatches (75/115#)Read More

Workout: 6 x 4:00 rounds w 1:00 rest 1- Row for Calories 2- Bike for Calories 3- AMRAP – 10 Strict Knee Raises + 8 Walking Lunges (per leg) + 6 Hand-Release Push-Ups Repeat Track total Calories between Row and BikeRead More

Strength: 15 minutes to complete of 4 rounds of: 5 Weighted/Strict Pull-Ups 10 Heavy DB Bench Press (2 count pause at lockout) 10 Single-Arm Half-Kneeling Banded Row per arm Workout: 4 rounds for time: Single-Arm KB Snatch per arm (35/53#) Handstand Push-Ups 50 Double-Unders Reps of Snatches and HSPU go: 15-12-9-6Read More

Strength: E2MOM – 5 sets of 5 reps Deadlift Singles Increase weight each round. Take ONE breath at the top and reset on the ground between each rep. Between sets perform 15 Banded Front Raises Workout:Read More