STRENGTH Front Squat – Build to a heavy single in 5 sets or less CONDITIONING Skirt Steak (edit)5 sets400m RunRow 25/20 Calories12 American KB SwingRead more

STRENGTH 3 Back Squat x 4 setsBuild to heavy triple CONDITIONING Filet Mignon20 Minute EMOM4 RoundsMinute 1: 50’ Sled Push (light/moderate weight)Minute 2: 4 Bar Muscle-UpsMinute 3: 5 Power Cleans (155/105)Minute 4: 15/12 Cal bikeMinute 5: Rest WELLNESS WEDNESDAY Get started meal prepping and set yourself up for success! #1 Do an inventory of what you have and what you need as far as kitchen utensils and what food you already have in the pantry or freezer. #2 Create your plan by finding out what foods or recipes look good to you! Pick two protein staples, one breakfast option, veggies, fruit and 1-2 starch options.  #3 Block out time for shopping, prepping and cooking! This can be done once a week or twice a week and you are set with healthy meal and snack options. Read more

STRENGTH 2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean CONDITIONING T-Bone2 Sets:50’ Handstand Walk 15 Toes to bar50’ Double Dumbbell Front Rack Lunge (2x50s/35s) 15 Toes to bar50’ Handstand Walk -Rest 1:1 b/t Sets-Read more

STRENGTH 3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch CONDITIONING New York Strip (edit)4 sets18 GHD Sit Ups (modify 30 Abmats)12 Thruster (95/65)6 Burpee Box Jump Over (24”/20”)-Rest 2min between sets-Read more

Open 22.115 AMRAP3 Wall Walks12 dumbbell snatches15 box jump-overs 35lb dumbbell, 20 in box (scaled 20lb)50lb dumbbell, 24 in box (scaled 35lb) Open WODs must be completed during class or dedicated Open Gym hours if you want to do it on the Main Floor. The Dungeon, however, is available all day. If you are competing in the CrossFit Open or the BCCF Open, scores must be turned in by the following Monday by 6:00pm MT. **If you are competing in the CrossFit Open, you must input your score online and leave your scoresheet at the front desk so that we can validate.Read more