Complete every 5 min for 20 min 25 Cal row 20 Burpees 2 Rope ClimbsRead More

Work up to 1 Heavy set of Bear Complex 1 Power Clean, Front Squat, Push Press, Back Squat, Push pressRead More

5 RFT 20 Pull-ups 15 Handstand Push-ups 10 OHS 115/85Read More

15 Min AMRAP 9 SDHP 95/65 12 Ring Dips 15 Back Squats 95/65Read More

Running Clinic 0800-1200 1100 WOD will be moved to 1200Read More

CrossFit Games Open 18.1Read More

10 Pistols (alternating) 10 Yard Handstand Walk 20 Pistols 20 yard Handstand walk 30 Pistols 30 Yard Handstand Walk 40 pistols 40 yard handstand walk Intermediate option 10 assisted pistols, 1 wall walk….. Beginner: 10 alternating box step-ups, 10 yd Bear crawl….. CF Mainsite 4 Jan 18Read More

Strength/technique: 25 min to establish max height box jump. No more than one step can be taken 18.zero 21-15-9 Dumbbell Snatches 50/35 Burpees, jumping over the dumbbellRead More

Clean & Jerk 1-1-1-1-1Read More

10 RFT “Love the ball” 5 Med Ball pull-ups 20/14 10 Wall Balls 20/14 200m run w/medballRead More