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?? 🙂 *Row together. Split the rest of reps and movements as needed except tire flipRead 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 jerks (205/135) (split)400m Run (each, at the same time) 5- Month 24- Day 19- Students who lost their lives 2- Teachers who lost their lives From Shotgun Crossfit: “Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.  The last WOD Eva ever did was “Gui”, on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished “Gui” as we all cheered her on.  It is her...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 Squats (185/135) WELLNESS WEDNESDAY 𝗖𝗵𝗼𝗼𝘀𝗲 𝘄𝗶𝘀𝗲𝗹𝘆 👀 If you are consuming alcohol, we recommend sticking with an option that is lower in sugar. Beware of the sugar and additional calories in mixers. To ensure you stay properly hydrated, make sure you drink water after each alcoholic beverage. 𝘑𝘶𝘴𝘵 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳, 𝘵𝘩𝘦 𝘈𝘮𝘦𝘳𝘪𝘤𝘢𝘯 𝘏𝘦𝘢𝘳𝘵 𝘈𝘴𝘴𝘰𝘤𝘪𝘢𝘵𝘪𝘰𝘯 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘴 𝘯𝘰 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘰𝘯𝘦 𝘢𝘭𝘤𝘰𝘩𝘰𝘭𝘪𝘤 𝘣𝘦𝘷𝘦𝘳𝘢𝘨𝘦 𝘧𝘰𝘳 𝘭𝘢𝘥𝘪𝘦𝘴 𝘱𝘦𝘳 𝘯𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘯𝘰 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘵𝘸𝘰 𝘧𝘰𝘳 𝘮𝘦𝘯. 💥 𝗗𝗿𝗶𝗻𝗸 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗶𝗯𝗹𝘆Read 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

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