BRING A FRIEND WEEK Partner Relay 20 Min Partner AMRAP 5 Wall Balls 20/14 10 Box Jumps 15 4 Count mountain climbers Partner A works AMRAP while partner B runs 400m. Partner B continues in AMRAP where Partner A left offRead More

NEW YEAR’S DAY – GYM CLOSEDRead More

Coach’s ChoiceRead More

10 RFT Farmer carry 75 feet (53’s/35’s) 10 burpeesRead More

Squat Snatch 1-1-1-1-1Read More

For Time: 10 DL 225/155 10 Wall Balls 20/14 10 T2B 20 DL 225/155 20 Wall balls 20 T2B 30 DL 225/155 30 Wall Balls 30 T2B 20 DL 225/155 20 Wall Balls 20 T2B 10 DL 10 Wall ball 10 T2BRead More

Hero “Viola” 20 Min AMRAP 400m Run 11 Power Snatches 95/65 17 Pull-ups 13 Power Cleans 95/65 Beginner: 200m, 11 PS, 12 ring rows, 13 PC use 55/35 Intermediate: 400m 11 PS, 12 pull-ups, 13 PC 95/65Read More

** MERRY CHIRSTMAS ** For time: Eat all of the food. ** GYM CLOSED **Read More

12 Days of CrossFitRead More

Strength/Skill: 5 sets of following barbell complex 1 Power Clean, 2 FS, 2 Push Press. Work up to heavy set. Annotate weight used. WOD 9 Min AMRAP 9 Front Squat (95/65) 9 Push Press 9 Thrusters *via Chris Spealler 7 Nov*Read More