Warm-Up: 5 Minute AMRAP: 5 reps of each (w PVC) Pass-throughs / Around-the-Worlds / Good Mornings / Trunk Twists / Leg Swings / Squats / Push Press / Thrusters 4 Minute AMRAP: 4 reps of each (w PVC) Snatch Balance / Overhead Squat / Calorie Row / 10 Double-Unders or 20 Single-Unders Workout: 5 Rounds...Read More

Warm-Up: 2 min AMRAPs x4 1- 10 Jumping Jacks / 5 Stretchy Squats / 5 Air Squats 2- 10 In-Place Hops / 5 Up-Down Dogs / 5 Plank Kickbacks 3- 10 Lunge + Stretch / 5 Good Mornings / 5 Hand-Release Push-Ups 4- 10 Hop Squats / 5 Scorpions on stomach / 5 Perfect Push-Ups...Read More

Warm-Up: Run Down and Back – Slow, Knee to Chest +3 step down, Heel to Butt +3 steps back, 20 Jumping Jacks Run Down and Back – Medium, Single Leg RDL down, Squat + Broad Jump back, 20 Jumping Jacks Run Down and Back – Medium Fast, 1/2 High Knee 1/2 Butt Kicks down, High...Read More

Warm-Up: :60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation:45 Medium Rowing / 10 PVC Push Press + Stetch / 8 PVC Kang Squats / 6 Slow Reverse Snow Angels :30 FAST Rowing / 10 Hip Bridge + Pause / 8 “Candlesticks” or Knuckles to Toes /...Read More

Warm-Up: Heel to Butt, Heel to Face, Arm Swings / Moderate Jog x4 / Lateral Lunge, Squat + Bootstrappers, Arm Swings / Moderate Jog (+) x4 5 Reps each- Single-Arm Dumbbell Deadlift + Clean + Push Press, 50ft Overhead Walk per side x2 rounds 5 Single-Arm Dumbbell Snatch, 50ft Single-Arm Farmer’s Carry, 5 Goblet Squats...Read More

Warm-Up: :60 Slow Jumping Jacks10 PVC Pass-Throughs / Around-the-Worlds / Trunk Twists :45 Medium Jumping Jacks8 Squats + Stretch / PVC Good Mornings / PVC Behind-the-Neck Push Press :30 Fast Jumping Jacks6 SLOW PVC Overhead Squats / PVC Jump Squats (PVC on your back/chest up) / Burpees Strength: EMOM 105 to 7 Power Snatch @...Read More

This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the last few months, all athletes are encouraged to scale/modify more than usual this year. Please take care of yourselves!” Workout: “Murph” Partition the pull-ups, push-ups, and squats as needed. Start...Read More

Warm-Up: 10 Frames of “ROW”ling Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame. (Max of 10 per frame) <A score of 97 meters is 3 *under* 100, so the athlete should complete 3 burpees. A score of 105 meters is 5 *over* 100,...Read More

Warm-Up: :30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists:30 Speed Skaters / 10 Air Squats / 10 Single Leg Hops / 10 Weightless Windmills:30 Mountain Climbers / 10 Hitch Squats / 10 PVC Passthroughs / 10 Plank Shoulder Taps Workout: 30 Minute EMOM:6 Rounds of-1- 15 Squats +...Read More

Warm-Up: :30 Small Jumps / 10 Inch Worm + Up-Down Dog / 10 Squat + Boot-strappers / 10 Knuckles to Toes :30 Medium Jumps / 10 PVC Passthroughs / 10 PVC Press to Row / 10 PVC Overhead Squats (slow tempo) :30 High Jumps / 10 1/2 V-Ups per side / 10 PVC Sumo Deadlift...Read More