Coaches ChoiceRead More

CrossFit Open 19.2Read More

Hang Squat Snatch1-1-1-1-1 WOD Guidance:  Unless experienced with Squat Snatch spend the hour focusing on technique not on weight. Read More

Hero ‘Roy” 5 RFT15 Deadlifts 225/15520 Box Jumps 24″/20″25 Pull-ups WOD Guidance:  Oh boy, Roy!  This WOD is extremely challenging as with most Hero WODS.  Deadlift weight should be moderate and shouldn’t feel very heavy when fresh.  Steady pace through the box jumps and if you don’t have 10 or more unbroken pull-ups choose a...Read More

3 RFT 400m Run w Medball 20/1430 Med Ball Cleans 20/1420 Push ups with hands on Medball WOD Guidance:  Good test of that GPP and getting up close and personal with your medicine ball.  Whatever weight you choose use it for all movements.  ROM on the push-ups is chest must touch the ball.  Carry the...Read More

9 Min AMRAP3 Clean & Jerk 165/1153 Ring Muscle-up3 Box Jumps 30″/24″ Via Chris Spealler WOD Guidance:  Clean & Jerk should be heavy if not, feel free to RX+ this WOD with a heavier C&J.  If you cannot do ring Muscle ups sub out for Bar MU’s or 5 C2B pull-ups. Read More