“SHOE HORN” 8 Rounds For Time 30 Doubleunders20 Kb Snatch (53/35)10 Burpee over Kb CORE ACCESSORY8 minutes For Quality 10 Supine Leg Raises12 TuckupsAMRAP Hollow HoldRead More
***22.2 FRIDAY NIGHT LIGHTS THIS FRIDAY AT 5PM! CIRCUS NIGHT!*** “TEMPORAL ANOMALY” For Total Work Time On a Running Clock 0:00, 8:00, 16:00, 24:00 500m Row OR 30 Bodybuilders 15 Toes to Bar 4:00, 12:00, 20:00, 28:00 400m Run AMRAP Hollow Rocks EXTRA CREDIT Bodybuilding 4 Sets For Quality 10 B-Stance DB Deadlifts R Rest...Read More
***22.2 FRIDAY NIGHT LIGHTS THIS FRIDAY AT 5PM! CIRCUS THEME!*** PULL UPS 15 minutes 5 x 5 WtD Pullups Building “GREASE FIRE” For Total Reps 1:00 Each Station • Ring Rows • Goblet Squats (53/35) • Piked HSPU • Rest x 4 EXTRA CREDIT Optional Breathe & Mobilize 2:00 Jog/Row 2:00 Lat Smash R 2:00...Read More
***22.2 FRIDAY NIGHT LIGHTS THIS FRIDAY AT 5PM! CIRCUS THEME!*** ACCESSORY 4 Rounds For Quality 10 Half TGU R 30s Side Plank R 10 Half TGU L 30s Side Plank L “GOING UNDER” For Total Rounds + Reps 3 min AMRAP 8 Burpees over Kb 16 Russian KbS (70/53) 30 Doubleunders Rest 3:00 x 3...Read More
***2022 CROSSFIT OPEN is HERE…ARE YOU READY?!*** SIGN UP HERE! SQUAT ENDURANCE 15 minutes Build to a moderate 20 Rep Back Squat “FREE SMOKE” For Time 10-20-30 • WtD Box Stepups (24/20) • Abmat Situps x 2 Single Kb (53/35) EXTRA CREDIT Bodybuilding 4 Sets For Quality 10 Single-leg Glute Bridges R Rest 1:00 10...Read More
***2022 CROSSFIT OPEN is HERE…ARE YOU READY?!*** SIGN UP HERE! CLEAN & JERKS EMOM x 10 minutes 1 Clean & Jerk “NIGHT STAND” For Time 10-9-8-7-6-5-4-3-2-1 • Ground to OH (95/65) • Burpees over Bar EXTRA CREDIT Core/Prehab 4 Sets For Quality 10 Kneeling Hip Circles 10 Cat-Cows 20 Bird DogsRead More
