BACKYARD BRAWL II on AUGUST 17th SATURDAY @ 9am OPEN – PERFORMANCE – FITNESSBench Press Build to a Heavy Set of 3 “Swole Cycle”Tabata: Strict Pull-upsBike CaloriesPush-upsBike CaloriesTabata: 8 Rounds of 20 Seconds On, 10 Seconds OffRead More

BACKYARD BRAWL II on SATURDAY AUGUST 17th @ 9am OPEN“Hit and Run”3 Rounds:400 Meter Run12 Dumbbell Power Snatches (70/50)21 Single Dumbbell Squats (70/50) PERFORMANCE“Hit and Run”3 Rounds:400 Meter Run12 Dumbbell Power Snatches (50/35)21 Single Dumbbell Squats (50/35) FITNESS“Hit and Run”3 Rounds:400 Meter Run12 Dumbbell Power Snatches (40/30)21 Single Dumbbell Squats (40/30)Read More

OPEN GYM 1PM-2PM BACKYARD BRAWL II on AUGUST 17th @ 9AM OPEN – PERFORMANCE – FITNESS“Double Fist”For Time: 500 Meter Row 12-9-6: Double Dumbbell DeadliftsDouble Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell DeadliftsDouble Dumbbell Push Press 500 Meter Row Dumbbells: (35’s/25’s)Read More

ATHLETE OF THE MONTH: LARISSA MEIKE OPEN“31 Heroes”Teams of 2AMRAP 31:8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *400 Meter Continuous Wreck Bag Run (50/35) PERFORMANCE“31 Heroes”Teams of 2AMRAP 31:8 Thrusters (135/95) 6 Rope Climbs 11 Box Jumps (30/24) *400 Meter Continuous Wreck Bag Run (50/35) FITNESS“31 Heroes”Teams of 2AMRAP 31:8 Thrusters (115/85) 6 Rope Climbs 11 Box Jumps (24/20) *400 Meter...Read More

BACKYARD BRAWL II on AUGUST 17th! “Blockbuster” AMRAP 5: Buy-In: 35/25 Calorie Assault BikeMax Rounds of “The Chief” (135/95)Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault BikeMax Rounds of “The Chief” (155/105)Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault BikeMax Rounds of “The Chief” (175/125)1 Round of “The Chief”: 3 Power Cleans 6...Read More

BACKYARD BRAWL II on AUGUST 17th! Skill Practice Rope Climb Technique “Hip Hop” For Time: 1 Mile RunDirectly Into…50-40-30-20-10:Double UndersAbMat Sit-upsRead More

BACKYARD BRAWL II on AUGUST 17th! Deadlift Heavy Set of 6Heavy Set of 4Heavy Set of 2 “Optimus Prime” AMRAP 7:Wallballs (20/14)On the Minute: 5 Deadlifts (225/155)Read More

BACKYARD BRAWL II on AUGUST 17th! Body Armor 3 Supersets: 10 Dumbbell Incline Bench Press 35 Low Banded Rows Rest 2 Minutes Between Sets. OPEN & PERFORMANCE“Monkey Business”4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (50/35)15 Pull-ups FITNESS“Monkey Business”4 Rounds:400 Meter Run20 Dumbbell Hang Clean and Jerks (35/25)15 Pull-upsRead More

CrossFit Games Watch Party at Midletons + CrossFit Trivia BACKYARD BRAWL II on AUGUST 17th! OPENBuild to a Heavy Complex1 Power Snatch1 Overhead Squat1 Squat Snatch“Rocket Power”For Time:21 Lateral Barbell Burpees21 Power Snatches (115/85) 15 Lateral Barbell Burpees15 Overhead Squats (115/85) 9 Lateral Barbell Burpees9 Squat Snatches (115/85) PerformanceBuild to a Heavy Complex2 Power Snatches1...Read More

OPEN GYM 1PM-2PM BACKYARD BRAWL II on AUGUST 17th! “March Madness” 3 Rounds:25 AbMat Sit-ups150 Meter Front Rack Dumbbell Walk (35’s/25’s)25 AbMat Sit-ups 15 Front Squats (115/85)Read More