CONDITIONING “Bluebonnets”For Time:3 rounds10 Toes To Bar10 Squat Cleans (135/95)-Time cap: 5 minutes-3 rounds10 Toes To Bar8 Squat Cleans (185/125)-Time cap: 10 minutes-3 rounds10 Toes To Bar6 Squat Cleans (225/155)-Time cap: 15 minutes-3 rounds10 Toes To Bar4 Squat Cleans (275/185) WELLNESS WEDNESDAY Warmer weather and summer break is upon us! This is a time filled...Read More

STRENGTH Deadlift 5×4, at 70-75% SKILL GYMNASTICS 9 Minute EMOM:Minute 1: 5-7 False Grip Ring Pull UpsMinute 2: 10-12 Strict Ring DipsMinute 3: 3-5 Kipping Ring Muscle Ups CONDITIONING “Tex-Mex”AMRAP 8 Minutes25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (2×50/35)Handstand WalkRead More

STRENGTH Pause Back Squat + ¼ Back Squat + Back Squat: 5-5-4-4-31 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65%1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70%1 Pause...Read More

CONDITIONING Mediterranean Sea8 sets (1 set every 4 minutes)12/10 Echo Bike Cals (sub 15/12 cal row)10 Box Jumps (30/24)5 Sandbag Cleans (150/100) -or- 185/125 Power Clean Mini Pump (Arms/Core) For Quality:10 Ring Pushups10 Chin-ups12 Tricep Dips 12 Standing Barbell Curl12 Overhead Plate Situps12 Pulse-ups7 Alligator Rolls (each direction)15 KB Front Rack Marches (each side)Read More

CONDITIONING “Linda” CrossFit Benchmark WOD10-9-8-7-6-5-4-3-2-1 Reps, For TimeDeadlift (1½ bodyweight)Bench Press (bodyweight)Clean (¾ bodyweight)Read More

STRENGTH Snatch Technique Work: 3-3-3-3-2, not to exceed 75% CONDITIONING Atlantic OceanFor time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pull Ups 50 Thrusters (45/35) 1000m Row WELLNESS WEDNESDAY Check out this month’s featured recipe – Southwest Quinoa Salad Quinoa salad is a perfect summer recipe, so light and fresh! All you need to do is add a...Read More

A super simple and delicious salad perfect for summer. Add a little protein of your choice, grilled or blackened chicken is perfect with this, and you’ve got a balanced plate! This will keep in the fridge for 3-5 days. Course Snacks Prep Time 10 minutes  Servings 12 Energy Balls Ingredients 1 cup cooked quinoa cook in broth instead of water for more...Read More

STRENGTH Power Clean 5×1, starting at 50% of 1RM CONDITIONING Pacific OceanFor Time:30 Devil Press (2×50/35)30 Handstand Push Ups15 Devil Press (2×50/35)15 Handstand Push UpsRead More

STRENGTH Tempo Back Squat + Back Squat: 5-5-4-4-41 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat, starting at 65% and building CONDITIONING Caribbean Sea (time cap 8:00)For Time:12 Squat Cleans (135/95)24 Bar Muscle Ups12 Squat Cleans (135/95) AT 10:00, THEN…4 sets:90 second AMRAP60 Double UndersMax effort weighted Box...Read More

STRENGTH Front Rack Lunges 3×10 (5 right, then 5 left) 60%, 70%, 80% CONDITIONING “I love this song! Really bad eggs!”Partner Throwdown Friday!!2 Rounds500m Row (Each, at the same time)30 Wall Balls (20/14)20 Chest to bar Pull Ups80’ Sled push (3×45/2×45)10 Sandbag to Shoulder (150/100)10 Tire Flip ~ may we suggest a black shirt?? 🙂...Read More