Strength/Skill:  Burgener warm-up For time: 400m Run 30 Clean & Jerk 135/95 *6 Min Timecap*Read More

Back Squat 8-6-4-2-1-2-4-6-8 Increase weight each set until your reach 1 rep.  After that strip off weight as you ascend.  Rest as needed between sets.Read More

HERO WOD SATURDAY “Rankel” 20 Min AMRAP 6 Deadlifts 225/155 7 Burpee Pull-ups 10 KB Swings 70/53 200m RunRead More

CrossFit Open WOD 16.1Read More

Strength:  Snatch technique work to heavy single “Amanda” 9-7-5 Muscle-ups Snatches 135-95Read More

“GHOST” 6 RFT 1 min Cal Row 1 min Burpees 1 min Double Unders 1 min RestRead More

Strict Press 3-3-3-3-3Read More

5K RunRead More

Coach’s ChoiceRead More

Strength/Technique: 30 Min Split and push jerk.  Work on technique heavy single 10 Min AMRAP 100M Sprint 6 HPC 135/95 4 Push or Split Jerks 135/95Read More