20 min AMRAP 6 Strict Pull-ups 5 Strict Ring Dips 4 Strict HSPU WOD Guidance: first couple rounds should be able to be performed in unbroken sets. If not choose lower rep scheme (5-4-3 or 4-3-2). The later rounds will be challenging and break up in small sets as needed.Read More

***ONLY ONE WOD AT 10 AM*** Team “1776” Teams of 3 KB Swings 53/35 Box Jumps 24″/20″ Air Squats Push-ups Burpees Pull-ups Sit-ups Row (Calories) Double unders Wall balls (20/14) Dumbbell snatches 50/35 Dumbbell push Presses 50/35 WOD Guidance: Pick any movements listed and complete in any order, Partners may work at same time but...Read More

Strength/Technique: 20 Min to establish heavy thruster (annotate weight). 21-15-9 Thrusters 75/55 Burpees Double unders 7 Min Timecap WOD Guidance: Choose thruster weight that you can complete round of 21 in 2 sets or less. Dig deep and push to finish before the timecap.Read More

Deadlift 3-3-3-3-3 WOD Guidance: Build to heavy set of 3 and preform 5x. Newer athletes focus on technique not weight.Read More

‘Kelly” 5 RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 WOD Guidance: This classic CrossFit benchmark is a great test of your fitness. Use weight for wall ball that you can do 15 reps unbroken and efficiently. If newer athlete reduce to 3 rounds.Read More