Benchmark “Nicole” 20 Min AMRAP 400m Run Max Rep Pull-ups *every time you drop from the bar run 400m * score is total pull-upsRead More

Skill builder: 20 min to work on GOAT (CrossFit movement you are not good at) 10-8-6-4-2 Front Squat 185/125 Burpees * 10 min TimecapRead More

Coach’s ChoiceRead More

10 Min EMOM: 2 Clean pulls,  1 Hang Squat clean, 1 Push jerk (Work to a challenging weight but one that allows you to correct form) Half Heavy “Cindy” 10 Min AMRAP 5 Strict pull-ups 10 Push ups w feet on 24″/20″ box 15 squats 45/25 plateRead More

10 RFT 10 Cal Row 200m Sprint *Score is slowest round*Read More

Push Press Ladder 5-4-3-2-1 *Build to 1 RM*  Athletes should build to a heavy 5 RM and add weight each set and rest as neededRead More

4 RFT 800m Run 20 Burpee Box Jumps 24″/20″ 10 Matador DipsRead More

Benchmark “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle-ups 10 Hang Power Clean 135/95Read More

Coach’s ChoiceRead More

BLACK FRIDAY Death by Back Squat 135/95 One rep on 1st minute, 2 reps on second and so on…continue until you are unable to complete the prescribed amount of reps w/in that minuteRead More