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

Skill: 10 Minute Heavy Sandbag/Slam Ball Over Shoulder Skill Session Workout: EMOM 25 1- 5 Strict Pull-Ups OR 4 Strict Chest-to-Bar OR 3-5 Muscle-Ups (not strict) 2- 30/50 DUs 3- 6 Single-KB Front Rack Front Squats per side (35/53#) 4- 10 Standing Double-DB Shoulder Press (20/35#) 5- 15 Sit-UpsRead More

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12 6 Clean and Jerks (95/135#) 6 Lateral Burpees over the barRead More

Strength: Front Squat – E2MOM x 5 + 1 5 reps @31X1 tempo Workout: 5 Rounds for time: 4 Squat Snatches (95/135#) 8 Hand-Release Push-Ups 12 Box Jump-Overs (20/24″)Read More

Strength: 12 minutes to complete 5 sets of: Deadlift 4’s + 10 Med Ball Sit-Ups (10/14#) Workout: For time: 40-30-20-10 Calorie Row 2 rounds of: 5 Pull-Ups (Chest-to-Bars) + 7 Push-Ups + 9 KB Goblet Squats (35/53#) between each Row intervalRead More