Training of the Day Dead Lift… Every Minute on the Minute at or above 90% of 1RM. 7 minutes total then 5 rounds for time of…. 20 wall ball 20 push up 20 double unders Competitor supplement 30 burpee muscle ups for timeRead More

Trainging of the Day Total Max distance in 3 broad jumps. then 3 point snatch. high hang, hang, touch and go. 1 round every 90 seconds for 6 rounds. then 2 minute max rep double unders 1 minute rest 2 minute max rep burpees 1 minute rest 2 minute max distance row Competitor supplement Snatch...Read More

Training of the Day TUT Front Squat 6-6-6-6 @ 45-50% 1RM 6 down, hold at 90 for 2-3, drop through the hole and up. then AMRAP 12 minutes 5 L-pull ups 5 HIGH box jumps 5 HEAVY KBS Competitor supplement 3 cleans from the box, following the third clean do 2 Power Jerks, OTM X...Read More

  Bring a friend and join us for an all abilities level CrossFit workout at 10:30am If it isn’t a ton of fun we will give you a full refund!Read More

Training of the Day AFRAP It’s Fist pump Friday! As Few Rounds as possible in 8 minutes of L-sit or L-hold Every time you come out of the “L” position count as 1 rep. If you stay out of the position for longer than 10 seconds count 1 more rep per second. then Run 500...Read More

Training of the Day 2-2-2 overhead squat @ 110% of snatch 1RM then Snatch Find your 1 rep max. 20 minutes then max rep pull ups rest 2 minute max rep kettlebell swings rest 2 minutes max rep hand stand push up Competitor supplement 3k rowRead More

Training of the Day Hang squat clean 7×1 at heaviest possible weight. then 10 Minute AMRAP 5 Front squats @ 70% 1RM (competitors take from the ground) 20 double under (Competitors RX is unbroken) Competitor supplement Snatch balance 3-3-3-3-3-3 @ 85% snatch 1RMRead More

Training of the Day TUT deficit dead lift 5-5-5-5 @ 50% of DL 1RM 1 up/ 5 down. Standing on a 45lb plate then 10-9-8-7-6-5-4-3-2-1 of… Pull ups burpees Dead lifts (60% 1RM) Competitor supplement For 14 minutes…. Every even minute do 1 bench press at heaviest weight Every odd minute do 2 Clusters (squat...Read More

Training of the Day 8 minute ladder of…. 3 burpees, 3 push press (55/75#) 6 burpees, 6 push press 9 burpees, 9 push press 12 burpees, 12 push press 15 burpees, 15 push press 18 burpeess, 18 push press * the ladder will continue by 3’s until the 8 minutes expire ** Teams- athlete two...Read More

The fifteen minutes following the warm up should be dedicated to running as a skill. Training of the Day In 12 minutes, run 1 mile. Use remaining time to do as many ring dips as possible. Rest 5 minutes In 12 minutes, run 1 mile. Use remaining time to do as many toe to bars...Read More