Strength: 12-15 minutes to complete 4 rounds of: 5 Back Squat + 12 Alternating DB Hammer Curls + 6 SLOW Renegade Rows Increase weight each round. Workout: ***Repeat from 10/29/2021*** For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks 10 Burpees 20 minute time capRead more

Workout: HUNDREDS! 100 Calorie Bike 100 DB Incline Bench Press 100 Shuttle Runs 100 Supinated-Grip Banded Pull-ApartsRead more

Strength: Pull-Up Strength/Endurance Tabata “Style” (:20 on, :20 rest) 6 rounds of: Pull-Ups Forearm Plank Workout: AMRAP 10 DUs Ball Slams (20/30#) 10 Sit-Ups between rounds DU’s increase by 10 each round, Ball Slams increase by 5 each round. (10/5/10, 20/10/10, 30/15/10, 40/20/10, 50/25/10, 60/30/10, etc)Read more

Strength: 12 minutes to build to a set of: 4 Push Jerks Increase weight each round. Complete 10 Plank Knee-to-Elbows between sets. Workout: 4 rounds for time: Row 400/325m 10 Hang Power Cleans (65/95#) 14 Single-Arm DB STOH (35/50#) (7/7)Read more

HAPPY LABOR DAY! There will be NO Coached Classes at the gym today. Open Gym hours are listed in ZenPlanner and should be reserved as usual. Workout: LOREDO Six rounds for time of:24 Air Squats24 Push-Ups24 Walking Lunge StepsRun 400 meters LOREDO is CrossFit HERO Workout. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.Read more