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

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

CrossFit gyms around the country are doing this WOD on Saturday but we prefer to program Hero WODs on Thursdays as many folks go out of town on the weekends or have other obligations. Hero WOD: “Eva Strong”Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time)19 Toes to bar (split)2 Clean and...Read More

STRENGTH Clean & Jerk Technique Work 5×1 @ 75% CONDITIONING “I’ve Got a Jar of Dirt!” #250 GHD Sit Ups (OR 50 V Ups)30’ Handstand Walk30 Overhead Squats (145/95)60’ Handstand Walk40 GHD Sit Ups (OR 40 V Ups)60’ Handstand Walk20 Overhead Squats (165/115)90’ Handstand Walk30 GHD Sit Ups (OR 30 V Ups)90’ Handstand Walk10 Overhead...Read More

STRENGTH Back Squat 5×3, starting at 65% and building not to exceed 85% CONDITIONING The Black PearlFor time:2km Echo Bike30 Toes to Bar50 Dumbbell Snatches (70/50)30 Toes to Bar20 Burpee Box Get Overs (48/40)Read More