Strength/Skill:  30 Min snatch work or build to heavy single WOD 2 RFT: 10 Snatch 135/95 75 Double UndersRead More

Deadlift 3-3-3-3-3 *Find 3 Rep max and do 5 sets of that weightRead More

22 Min AMRAP 5 Muscle Ups 15 Push-ups 45 Air SquatsRead More

“Jackie” For Time 1K Row 50 Thrusters 43/35 30 Pull-upsRead More

Strength: 5×5 BW Back Squats WOD: 21-15-9 Hang PC 115/75 T2BRead More

Max Effort Row 5 x 500m *Log your slowest time *Rest as neededRead More

Coach’s ChoiceRead More

MERRY CHIRSTMAS!!Read More

“12 Days of CrossFit” 1 Rope Climb 2 Thrusters 95/65 3 HSPU 4 Power Cleans 95/65 5 C2B Pullups 6 Wall Ball 20/14 7 KB Swings 53/35 8 Box Jumps 24”/20” 9 T2B 10 Push Press 95/65 11 Ring Dips 12 Man Makers 45/25 **This is a pyramid workout like the song, Complete 1, then...Read More

Mobilty/Skill : 10 Min Mobility work and 20 min GOAT work ( A GOAT is a CrossFit movement that you have difficulty with) WOD: 3-6-9-12-15 of: Hang squat cleans 135/95 Burpee Box Jumps 24”/20”Read More