“Jackie” For Time 1K Row 50 Thrusters 43/35 30 Pull-upsRead More

Strength: 5×5 BW Back Squats WOD: 21-15-9 Hang PC 115/75 T2BRead More

Max Effort Row 5 x 500m *Log your slowest time *Rest as neededRead More

Coach’s ChoiceRead More

MERRY CHIRSTMAS!!Read More

“12 Days of CrossFit” 1 Rope Climb 2 Thrusters 95/65 3 HSPU 4 Power Cleans 95/65 5 C2B Pullups 6 Wall Ball 20/14 7 KB Swings 53/35 8 Box Jumps 24”/20” 9 T2B 10 Push Press 95/65 11 Ring Dips 12 Man Makers 45/25 **This is a pyramid workout like the song, Complete 1, then...Read More

Mobilty/Skill : 10 Min Mobility work and 20 min GOAT work ( A GOAT is a CrossFit movement that you have difficulty with) WOD: 3-6-9-12-15 of: Hang squat cleans 135/95 Burpee Box Jumps 24”/20”Read More

Strength: 7 x 3 Strict Press (Build up to heavy enough weight where form can be maintained for all 7 sets) WOD: 11 Min AMREP 2-4-6-8-10, etc Bodyweight Deadlift HSPURead More

Helen 3 RFT 400m Run 21 KB Swings 53/35 12 PullupsRead More

Coach’s ChoiceRead More