CrossFit Open WOD 16.1Read More

Strength:  Snatch technique work to heavy single “Amanda” 9-7-5 Muscle-ups Snatches 135-95Read More

“GHOST” 6 RFT 1 min Cal Row 1 min Burpees 1 min Double Unders 1 min RestRead More

Strict Press 3-3-3-3-3Read More

5K RunRead More

Coach’s ChoiceRead More

Strength/Technique: 30 Min Split and push jerk.  Work on technique heavy single 10 Min AMRAP 100M Sprint 6 HPC 135/95 4 Push or Split Jerks 135/95Read More

Strength/Skill:  Burgener warm-up “Fran” 21-15-9 Thruster 95/95 Pull-UpsRead More

Bear Complex W/out dropping the bar, complete the following sequence seven times 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press *Use a challenging weight, rest as needed between each setRead More

30 Min AMRAP 10M (30 Ft) Handstand walk 20 Cal Row 50 Double Unders *If athletes cannot handstand walk 60 second handstand hold*Read More