Strength:20 Min to establish Max 2 rep weighted pull-up 4 Min AMREP 400m Run Max Pull-ups rest 2 Min 4 Min AMREP 400m Run Max Double Unders Rest 2 Min 4 Min AMREP 400m Run Max HSPU Each AMREP is scored ie: Romeo 50/300/12Read More

Push Press 3-3-3-3-3Read More

Filthy Fifty 50 Box Jumps 24″/20″ 50 Jumping pull-ups 50 KB Swings 44/26 50 steps walking lunges 50 Knees to elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Ball 20/14 50 Burpees 50 Double unders *Must complete in order do not break up * Have newer athletes complete Terrible 25Read More

Hero “DT” 5 RFT 12 Deadlift 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 *Only one bar*Read More

Coach’s ChoiceRead More

Crossfit Games Open 17.3Read More

Strength/Technique: 10 MIN EMOM of 1 full squat clean+Hang Squat clean+Hang Power clean+Power clean+Push jerk **athletes choose weight*** 5 RFT 7 Power Cleans 165/1115 200m SprintRead More

“Fight Gone Brad” 5 Rounds for Reps 1 min Cal Row 1 min Burpees on to 25 lb plate 1 min KB Swings 44/26 1 min Shoulder to OH 75/55 1 min T2B 1 min Rest 30 min TotalRead More

Front Squat 2-2-2-2-2Read More

Benchmark “Barbara” 5 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 3 min RestRead More