Tabata This 8 rounds, 20 sec work, 10 sec rest: Squats Rows Pull-ups Sit-ups Push-upsRead More

CrossFit Total 1 RM squat 1 RM press 1 RM DLRead More

3RFT 15 Thrusters (95/65) 15 Bar-facing-burpeesRead More

“King Kong” 3 rounds:  1 DL (455/310) 2 muscle-ups 3 squat-cleans (250/170) 4 HSPURead More

Coach’s ChoiceRead More

400 meter Over walking lunges (45/25) 50 T2BRead More

Hotshots 19 6 rounds: 30 squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400 meter runRead More

“Hello Ladies” (Grace, Karen, Isabel) 400 meter run w/ kb (53) 30 Clean and Jerk (135/95) 400 meter run w/ kb (53) 150 Wall-ball (20/14) 400 meter run w/ kb (53) 30 Snatch (135/95) 400 meter run w/ kb (53) *3 athletes in a group *One athlete working at a time for “the girls”/ all...Read More

24-21-18-15-12-9-6-3 “Elliott-ups” (coach romeo will demo) (rx=body weight) (rx+=45/25) Mountain Climbers Jumping OHAS (PVC)Read More

10 minute AMRAP Ascending ladder of: 2 Squat Clean Thrusters 115/75# 2 Pull-ups 4 Squat Clean Thrusters 115/75# 4 Pull-ups 6 Squat Clean Thrusters 115/75# 6 Pull-ups …until 10 minutes is upRead More