“Pipe Down” 21-15-9:Power Cleans (115/85)Hand Release Push-ups Directly Into… 21-15-9:Push Press (115/85)Toes to Bar HOME GYM 21-15-9:Double Dumbbell Power Cleans (50’s/35’s)Hand Release Push-ups Directly Into… 21-15-9:Double Dumbbell Push Press (50’s/35’s)Weighted Sit-ups (50/35)Read More

Front Squat Complex Build to a Heavy:1 Pausing Front Squat (2 Seconds in Bottom)1 Front Squat “Dodgeball” 10 Rounds For Time:15 Wallballs (20/14)200 Meter Run HOME GYM 10 Rounds For Time:30 Air Squats200 Meter RunRead More

OPEN GYM 1PM-2PM “Shrink Wrap” 10-9-8-7-6-5-4-3-2-1:Power Snatches (75/55)Burpees HOME GYM For Time:75 Single Arm Devil’s Press (50/35)Read More

“Door Dash” For Time:800 Meter Run50 Single Arm Dumbbell Hang Clean and Jerks (50/35)400 Meter Wreck Bag Run (50/35)30 Chest to Bar Pull-ups400 Meter Wreck Bag Run (50/35)50 Single Arm Dumbbell Hang Clean and Jerks (50/35)800 Meter Run HOME GYM For Time:800 Meter Run50 Single Arm Dumbbell Hang Clean and Jerks (50/35)400 Meter Single Dumbbell...Read More

Name: Eric NicholasAge: 47Occupation: Director of Finance & Treasurer at QuikTripWhen did you first start CrossFit? November 2018 Tell us about your sports & fitness background.Growing up I played football, basketball, baseball and was very active. In college I got into lifting weights and stayed active with golf, tennis, softball, racquetball or pretty much any...Read More

“Litter Box” 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) HOME GYM 5 Rounds:AMRAP 3:6 Double Dumbbell Front...Read More

Weighted Pull-up Build to a Heavy Set of 3 Weighted Strict Ring Dip Build to a Heavy Set of 3 “Up & Under” AMRAP 9:3 Strict Ring Dips3 Strict Pull-ups30 Double Unders6 Strict Ring Dips6 Strict Pull-ups30 Double Unders…[Climb By 3 Reps Each Round] HOME GYM AMRAP 10:10 Renegade Rows (50’s/35’s)200 Meter RunRead More

“Big Clean Complex” 6 Sets:3-Position Squat CleanPush Press3-Position Squat CleanPush Jerk3-Position Squat CleanSplit Jerk HOME GYM For Time:30-20-10:Double Dumbbell Power Cleans (50’s/35’s)Double Dumbbell Push Press (50’s/35’s)Read More

“Do Less” For Time:3,000 Meter Assault Bike2,000 Meter Row100 Double Unders50 Toes to Bar HOME GYM 50-40-30-20-10:Double UndersSit-upsRead More

“Speed Demon” AMRAP 3:200 Meter Run15 Lateral Barbell BurpeesMax Overhead Squats (75/55) Rest 3 Minutes AMRAP 3:200 Meter Run12 Lateral Barbell BurpeesMax Overhead Squats (95/65) Rest 3 Minutes AMRAP 3:200 Meter Run9 Lateral Barbell BurpeesMax Overhead Squats (115/85) Rest 3 Minutes AMRAP 3:200 Meter Run6 Lateral Barbell BurpeesMax Overhead Squats (135/95) HOME GYM 5 Rounds:400...Read More