STRENGTH Power Clean 5×4, starting at 60% and building to 85% CONDITIONING CrossFit Hero WOD: “Michael”3 Rounds For Time800 meter Run50 Back Extensions50 Sit-Ups Background: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site...Read More

STRENGTH Tempo Front Squat 4×5, not to exceed 75% 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top) CONDITIONING “How much Wood would a Woodchuck chuck…” 3 Rounds for time:200m Run 20 TTB40 WB WELLNESS WEDNESDAY 𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗟𝗲𝘃𝗲𝗹𝘀 𝗔𝗿𝗲 𝗩𝗶𝘁𝗮𝗹...Read More

STRENGTH Power Snatch 5×4, @ 75% 1RM CONDITIONING “Not Brian’s Son”3 Rounds for time:24 Pull ups, rest :3024/18 Cal Row, rest :3020 P. Snatch @ 75/55, rest :3020 Bar Facing Burpees **2:00 rest b/t roundsRead More

STRENGTH Tempo Back Squat (3:0:2:0) 3×83 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top) **Not to exceed 75% CONDITIONING “John Wood Special”5 Rounds for time: 15/12 cal bike 10 HSPU 10 DB Squat Clean 2×50/35 – 1 Head of DB needs to touch...Read More

STRENGTH Pause Snatch Balance + Snatch Balance 5×5, starting at 65% and building to 80% CONDITIONING “If Tomorrow Never Comes”3 rounds:25 Toes to Bar50’ Handstand Walk50’ Overhead Walking lunge (135/95)Read More

STRENGTH Deadlift 10 @60% – 8 @65% – 6 @70% – 4 @80% – 2 @90% CONDITIONING CROSSFIT BENCHMARK WOD: “The Ghost” (edit with run)23:00 AMRAP (REPS)6 Rounds:1:00 200m run (around islands) -or- row for cals1:00 Burpees1:00 DU1:00 RestRead More

STRENGTH Hang Clean + Jerk 4-3-2-2-2, starting at 60%, not to exceed 70%. CONDITIONING “The Thunder Rolls”4 sets: (1 Set Every 5 Minutes)20/16 Calorie Row20 GHD Sit Ups (OR 40 Alt. Leg V-Up)20 Pull-ups WELLNESS WEDNESDAY 𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗻𝗮𝗰𝗸? 👇🏽🙃 We want to incorporate protein, carbs, and healthy fat with meals and...Read More

STRENGTH Front Squat 4×5, starting at 60% and building CONDITIONING “Friends in Low Places”7 sets1:30 AMRAP 16 Deadlifts (155/105)8 Box Jumps (24/20)Max Calorie Bike-Rest 1:30 b/w setsRead More

STRENGTH 3×5 Hang Pause Snatch, 65-70% *Pause for 2 sec in the receive CONDITIONING “The Dance”12-9-6-3Squat Snatch (135/95)24-18-12-6Bar Facing BurpeesRead More

STRENGTH Front Rack Lunges 6-4-2-2-2, Starting at 60% and building to Max Effort CONDITIONING “Lovin’, Touchin’, Squeezin'”Partner Throwdown FridayFor time:100 Power Cleans (135/95) (split as desired)*Every 2 minutes each partner completes 5 Muscle Ups**Start the workout with Muscle UpsRead More