STRENGTH Snatch Technique Work 5×1 CONDITIONING “I’ve Got a Jar of Dirt”15 Ring Muscle Ups15 Front Squats (135/95)25’ Front Rack Lunge (135/95)9 Bar Muscle Ups9 Shoulder to overhead (135/95)25’ Overhead Lunge (135/95)Read More

STRENGTH Hang Clean + Jerk 3×21 Hang Clean + 1 Jerk, starting at 85% then building CONDITIONING Monica Geller BingPartner Throwdown Friday!!4 Sets (1 Set every 4 Minutes)25 Chest to Bar Pull Ups4×25’ Shuttle Run15 Thrusters (135/95)*Split all reps as neededRead More

CONDITIONING The Chief, CrossFit Benchmark WOD5 Sets, 3 Min AMRAP3 Power Cleans (135/95 lbs)6 Push-Ups9 Air Squats-Rest 1:00 b/t sets- STRENGTH Up to 4 Rounds 10 Barbell Bench Press @ moderate weight – maintain quality10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality15 Flat Bench DB Chest Fly@ light...Read More

STRENGTH Strict Press & Push Press 3-2-1-1-13 Strict Press & 3 Push Press @ 60%2 Strict Press & 2 Push Press @ 70%1 Strict Press & 1 Push Press @ 80%, then building for last two sets CONDITIONING Joey aka Dr. Drake Ramoray6 Sets:10 Deadlifts (275/185)10 Burpee Box Jump Overs (24/20)-Rest 1 min b/t sets-...Read More

STRENGTH Power Snatch + Snatch 3-2-2-22 Power Snatch + 1 Snatch @ 80%1 Power Snatch + 1 Snatch @ 90%1 Power Snatch + 1 Snatch @ 95%1 Power Snatch + 1 Snatch @ 1RM CONDITIONING Chandler Bing40/32 Cal Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Cal Bike*sub 50/40 cal row or 500m runRead More

STRENGTH Deadlifts 5-3-1-1-1, starting at 75% and ending with 1RM CONDITIONING Ross and RachelAMRAP 9 Minutes3-6-9-12….Overhead Squat (115/75)*30 Double Unders after each set of Overhead SquatsRead More

STRENGTH 1 Clean & 2 Jerk 3×3 @ 85-90% 1RM-followed by-Clean Pulls 3×3 @ 105% 1RM CONDITIONING 500m Row ***Option to sub 400m Run or 30/24 Calorie Bike 25 Thrusters (95/65) 150 Double Unders25 Thrusters (95/65)500m Row***Partner option***500m Row (each, at the same time)45 Thrusters (95/65) (split as needed)300 Double Unders (split as needed)45 Thrusters (95/65)...Read More

CONDITIONING 2 Rounds10 Power Snatches (135/95)10 Bar Muscle Ups10 Strict Handstand Push Ups-rest 90 seconds-10 Power Clean and Jerks (135/95)5/4 Rope Climbs50’ Handstand Walk-rest 3 minutes- CORE 2-3 Rounds15 Weighted GHD situps to parallel10 Dip Support Leg Raise10 Ab Wheels15 Seated Oblique twists w/ med ball (each side)30 yd Isolateral DB Farmers Carry (each side)Read More

STRENGTH Deadlift & Tall Box Jump 9-7-5-3-1, starting at 70%*Follow each Deadlift set with 3 tall box jumps CONDITIONING 3 sets20 Dumbbell Snatches (50/35)20 Burpees over Bar20 Toes to bar-Rest 2 Minutes between sets-Read More

Please remember our new class times, 8:00 & 9:00! 10-12:00 is now Open Gym! STRENGTH Hang Snatch Pull + Snatch2-2-1-2-2-1-1-1, starting @ 65%, ending at 90% CONDITIONING 3 Sets: 5min AMRAPCal Row 10-15-20-25…DU’s 20-30-40-50…Burpee 5-10-15-20…-Rest 3:00 b/t sets-Read More