Jacked and tan of the Day Shuttle sprint-10 rounds of 200ft, rest :10 for total time then 5 RFT of….500m row, 20 over the rower burpees, 30 toe to bar, 1 minute rest Post your scores to the Whiteboard.Read More

training of the Day TUT OHS- 6 down, 1 up @ 45% 7-6-5 then 5 rounds for time of…500m run, 14 hang snatch (40% snatch max), 7 chest to bar pull ups Beginner class (Beginner Event 1) Overhead squat- AMRAP 9 min; 10 KB snatch, 12 burpees Post your scores to the Whiteboard.Read More

Training of the Day 5 HSPU EMOTM X7 minutes at highest difficulty level possible (IE… deficit, weighted, strict, ext) then 40-30-20-10 of Burpee box over and wallball sit ups (Throw the ball at a premarked target three feet off the ground while performing a sit up) Post your scores to the Whiteboard.Read More

Training of the Day CrossFit Total Max press, Max Squat, Max dead lift Beginner class Squat (Back, front, overhead) Dead lift then…. 6 rounds for time of 10 wall ball, 12 kettle bell swing Post your scores to the Whiteboard.Read More

Beginner class Press/ Push press/ Jerk – 10 minute Ladder 3/3, 6/6, 9/9… of shoulder to overhead and Cal row Post your scores to the Whiteboard.Read More

Competing of the Day CrossFit Games open workout 14.5 Beginner class Handstand/HSPU – AMRAP in 12 minutes of 15 second handstand hold, 15 kettlebell swing, 15 V-ups Post your scores to the Whiteboard.Read More

Training of the Day CrossFit Games workout 14.2 beginner class Pull up/ Muscle up progression then “Helen” 3 Rounds of.. 400m run 21 kettlebell swings 12 pull ups Post your scores to the Whiteboard.Read More

Training of the Day Touch and Go power clean, 3 OTM @70% X6 min of clean 1RM then 4 rounds of 500m run, 20 V-ups, 20 hand release push ups Post your scores to the Whiteboard.Read More

Training of the Day Strict press 6-5-5 @ 75% then 40-30-20-10-5 of Thruster, toe to bar Beginner Class Clean / 5 rounds for time of 5 power cleans, 5 front squats, 5 toe to bar Post your scores to the Whiteboard.Read More