Back Squat 5@60% 4@70% 4×3@80% Power Clean 3@60% 3@70% 3@75% 2×3@80% AMRAP 13 1 Wallball 1 Pull Up 1 Push Up 2 Wallball 2 Pull Ups 2 Push Ups 3 ” 3 ” 3 ” Etc EtcRead More

All Hero WODs are special but this one is about my friend Glen. Glen beat me in my first ever Crossfit contest. I took 3rd, he placed 2nd. I remember looking over and seeing him drink beer in between sets of deadlifts. After the awards were given out they realized there had been a mistake...Read More

50 KBS 50 KBS Snatch 5@60% 4@65% 4@75% 6×1@85% Press 5@60% 4@70% 3×5@80% AMRAP 5 5 Power Clean 135/95 10 Wallball Sit Ups Rest 2 mins AMRAP 5 5 Hang Squat Cleans 135/95 3 CandleStick to BurpeeRead More

50 KBS Front Squat 5@60% 4@70% 4X4@80% Cleans (only cleans) 5@60% 4@65% 4@75% 6×1@85% AMRAP 9 10 Push Ups 10 Pull Ups 10 Sit Ups 30 Double UndersRead More

50 KBS Snatch Pullz 2@85% 2@95% 4×2@105% Snatch Balance 2@60% 2@65@ 6×1@75% EMOM 20 10 Wallball on EVEN 10 Burpees on ODDRead More

50 KBS Push Press 5@60% 5@70% 3×3@85% Back Squat 3@60% 3@70% 2×2@80% For time! 5 rounds of: 400m Run 21 Snatch 75/45 15 Wallball Sit Ups 9 OHS 75/45Read More

Join us tomorrow at 10:30 and 12:00 for a fun Labor day workout! See you there!Read More

50KBS Clean and Jerk 5@60% 4@65% 4@75% 6×1@80% Snatch 4@75% 6×1@80% AMRAP 9 8 KBS 70/45 6 Alt DB Snatch 50/35 4 Pull Ups 2 BurpeeRead More

50 KBS Press 5×60@ 5@70% 3×5@80% Back Squat 3@60% 3@70% 2×2@80% AMRAP 7 7 OHS 95/65 14 Box Jumps 24/20 Rest 3 mins AMRAP 7 7 Steps walking Lunge 95/65 7 STOH 95/65Read More

50 KBS Bent Row 3×5 @85% Power Clean Power Jerk 3@40% 3@40% 2×3@55% 2×3@65% For time! 4 rounds of! 400m Run 21 Box Jumps 15 Med Ball Cleans 9 Handstand Kick UpsRead More