Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie RowRead More
OPEN “Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders PERFORMANCE “Schlitz” 4 Rounds For Time: 400 Meter Run 8 Burpee Pull-ups 40 Double Unders FITNESS “Schlitz” 4 Rounds For Time: 400 Meter Run 8 Burpee Pull-ups 80 Single UndersRead More
Sumo Deadlift Build to a Moderate Triple OPEN & PERFORMANCE Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike FITNESS Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (155/105) 15/10...Read More
Congratulations to our ATHLETE OF THE MONTH: KEN SALAZAR He has been an integral part to our community and has brought a spark to our community. From the moment he started he has always looked for ways to improve his fitness and health. He recently competed in his 1st CrossFit competition where he placed 2nd!!...Read More
OPEN & PERFORMANCE Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) FITNESS Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Burpees 21 Power Cleans...Read More
OPEN – PERFORMANCE – FITNESS “Bumpy Ride” In Teams of 3, AMRAP 25: 9/6 Calorie Bike 6 Burpees Over Wreckbag 100 Meter Wreck Bag Run (50/35) Partners complete full rounds before switching.Read More
OPEN & PERFORMANCE “Mani-Pedi” On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans FITNESS “Mani-Pedi” On the 2:00 x 7 Sets: 72 Single Unders 9 Toes to Bar 3 Power CleansRead More
Push Press Build to Heavy Set of 5 “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35)Read More
