Workout 15.1 Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)  WORKOUT 15.1a 1-rep-max clean...Read More

WOD: 40-30-20-10 – Wall balls (20/14) – Box jump (24″/20″) – Kettlebell swings (55/35) The CrossFit Open starts this week! The first workout will be announced at 7pm Thursday night. Feel free to join us at the gym to watch the announcement. We will be doing the workout Fridays during class times and on Sundays....Read More

Strength: Front Squat 6×6 @70% Box Jump 6×3 (40/30) WOD: 13 minute running clock: 0-3 min. 3 rounds – 7 Front squats (95/65) – 10 Pull Ups 3-10 min. AMRAP – 5 Power Cleans (95/65) – 20 Double Unders – 5 Push Ups 10-13 min. 3 Rounds – 7 Push jerks (95/65) – 10 Pull...Read More

Strength: Power Snatch + Hang Power Snatch 6x 1+1 WOD: For Time: – 40 Pull Ups – 30 Box Jumps (24/20) – 20 Ring Dips (hr push up sub) – 10 Strict HSPU (10 Strict Press) – 20 Ring Dips – 30 Box Jumps (24/20) – 40 Pull Ups * after each completed exercise 2...Read More

“The Crossfit Total” Back Squat Strict Press Deadlift *3 attempts at a new Personal Best!Read More

Open Gym 1-2pmRead More

” Hammer” 5 rounds each for time: – 5 Power Cleans (135/95) – 10 Front squats (135/95) – 5 Push jerks (135/95) – 20 Pull Ups Rest 90 seconds *25 minute time capRead More

Strength: Floor Press 3×10 WOD: 8 min. AMRAP – 2 KB Snatch – 2 KB Goblet Squat – 4 – 4 etc…Read More

Skill: 10 min. EMOM 1-5 reps of skill WOD: “Open Workout 12.3” 18 min. AMRAP – 15 Box Jumps (24/20) – 12 Push Press (115/75) – 9 Toes to BarRead More

Strength: Front Rack Lunges 4×8 WOD: 3 Rounds – 15 Clean and Jerks (115/75) – 10 Air Squats Then 2 Rounds – 100 Double Unders – 50 Kettlebell Swings (55/35)Read More