Happy Thanksgiving!! We Give Thanks for Every one of you- Enjoy this special DayRead More

BOX CLOSES AT 1:00 Tabata (:20 work/:10 rest, 8 rotations at each move) WallBall (20/14) Box Jump (24/20) SlamBall (30/20) Shuttle Run (10 M out & back then 20 M out & back)Read More

A. Work up to heavy HPC B. 4 Rounds for time: 500 Meter Row 20 Burpees (6″ above reach) 10 Hang Power Clean (M-155/135/115/95, W-105/95/75/65) 2:00 RESTRead More

A. Strength: 3 – 3 – 3 Press then, 5 – 5 – 5 Push Press B. 9:00 AMRAP 9 Front Squat (75/55) 7 T2B C. 100 Crunches for timeRead More

25:00 Crossfit Baseball – teams of 2 Hit: 25 meter sled push 1st: 10 K2E on gound 2nd: 20 Killer Rope Jumps 3rd: 6 DB Snatch (3/3-70/50#) Home: 5 Burpees *BENCH: either hold plank, bottom of squat or jumping jackRead More

A. 6:00 EMOM – 1 Deadlift, :10 to extention (70% 1RM +/-) B. 15:00 Cap *WOD starts with a 1000 Meter Row, in time remaining: AMRAP of 5 Deadlift (Athlete Choice) & 15 WB (20/14) *score weights and roundsRead More

A. Work up to heavy Jerk Weight for day B. 10-9-8-7-6-5-4-3-2-1 Push Jerk (M-155/135/115/95,W-105/95/75/65) *in between each round: 5 T2B and 10 Bar Jumps (r+l=1) C. 500 Meter Row Cool downRead More

A. Strength: 5 Sets of Back Squat :05 down/:05 up + 2 Regular B. For Time: 150 KB Swings (24/16 kg) *Starting with and EMOM – 10 Goblet Squats REST as needed, then: C. 5:00 TGU – as many reps as possibleRead More

A. 3 – 3 – 3 Weighted Pull-up 5 – 5 – 5 Weighted Push-Up B. For max Reps, score each AMRAP 6:00 AMRAP 40 Push-ups 30 Pull-ups (A. C2b/B. Chin over/C. Band-strict) 20 Power Clean (M-135/115/95-W-95/75/65) 3:00 REST 6:00 AMRAP Reverse Order aboveRead More

4 Rounds For Max Reps 1:00 Max Row for Calories 1:00 Max Ring Dips 1:00 Max Ab Mat Situps 1:00 WB Squat Jumps (20/14-hold tight to chest for squat/jump) 1:00 RESTRead More