Coaches ChoiceRead More

CrossFit Open 19.1 WOD Guidance:  Here we go!Read More

Strength/Technique:  20 minutes GOAT (something you struggle with) work.   6 Min AMRAP3-6-9-12-15 etc.… of: Wall Balls 20/14T2B WOD Guidance:  Choose something to work on that you tend to avoid and struggle with.  For the WOD turn up the intensity and find a wall ball target that is close to bar to minimize transition time.  It’s...Read More

Strict press5-4-3-2-1 Finisher: Tabata Shoulder to Overhead 45/35 WOD Guidance:  Work up to heavy set of 5 and that will be your first set.  Add weight as you build up to the heavy single. Read More

For Time5 Strict pull-ups10 push-ups15 Air Squats10 Strict Pull-ups20 Push-ups30 Air Squats20 Strict pull-ups40 push-ups60 Air Squats40 Strict pull-ups80 Push-ups120 Air Squats 20 min Time cap Via CrossFit.com 12 Feb 19 WOD Guidance:  Keep pull-ups strict, push-ups honest, and squats low.  Score will be total reps in 20 min or time completed if under.Read More

20 Min AMRAP1 Rope Climb3 Deadlift 315/2256 Bar Facing Burpees200m Sprint WOD Guidance:  Pacing will be key in this WOD.  The deadlift should be heavy but not 1 rep max heavy.  Spend some time working up to a challenging weight.Read More