“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

Coach’s ChoiceRead More

Crossfit Games Open 17.2Read More

Strength/Technique: 20 Min to build to Heavy Squat Clean *annoatate your weight* For Time: 10 Hang Squat Cleans 135/95 5 Rounds of Cindy 8 Hang Squat Cleans 4 Rounds of Cindy 6 Hang Squat cleans 3 Rounds of Cindy 4 Hang Squat Cleans 2 hang squat cleans 1 Round of CindyRead More

Strength/Technique: 30 Min to build to Heavy 3 rep Deadlift Benchmark “Diane” 21-15-9 Deadlift 225/155 HSPURead More

Strength/Technique: 30 Min to work on Clean & Jerk building to heavy single *annotate score on whiteboard* For Time 500m Row 30 Clean & Jerks 135/95 *6 Min Timecap If athletes do not finish in Timecap score is total C&J completedRead More

5 RFT 800m Run 25 OHS 75/55 25 SDHP 75/55 50 Min Timecap CF Mainsite WOD 15 Jan 17Read More

Coach’s ChoiceRead More