Don’t want to do rope climbs? Friday 3/16/18 In teams of 2: AMRAP 25 min: 10-20-30-40-50…. Man makers *6 rope climbs after each round +... Read More

Thursday 3/15/18 Back squat 2 rounds 7@70 5@75 3@80% + 10 rounds for time: 20 ft double overhead lunge (53/35)(each hand) 15 KB deadlifts (53/35)(each... Read More

Good job Alan! Wednesday 3/14/18 EMOM 12 min: 1 min: 10 Defecit pushups+Max reps strict handstand pushups 1 min: Rest *Pick a # of pushups... Read More

Baby carriers increase pullup abilities by 100%! Tuesday 3/13/18 3x 20 Steering wheels 10 Band aparts 10 Arnold presses 30 second bar hang + Establish... Read More

Congrats to Nicole and Andrew! Please welcome the worlds newest CrossFitter, Brooklyn Mae! Monday 3/12/18 W/a partner AMRAP 6 min: Alternate rounds: 5 Plate ground... Read More

Alex #fronboned 18.3 today! Sunday 3/11/18 Muscle up warm up + 18.3 Against a 14 min clock: 2 rounds: 100 Double unders 20 Overhead squats... Read More

Good time to get your first muscle up Saturday 3/10/18 “Bull” 2 rounds for time: 200 Double unders 50 Overhead squats (135/95) 50 Pullups Run... Read More

Sign up today before it fills up! Lets see how those New Years resolutions are doing…. Friday 3/9/18 In teams of 2: 12 alternating rounds... Read More

Practice Thursday 3/8/18 W/a partner: AMRAP 10 min: Alternating rounds 10 Wallballs 20 Double unders + Front squat Work to heavy single w/3 sec pause... Read More

Name this hip CFDer from our famous tabata times photoshoot Wednesday 3/7/18 Weighted ring dips 10×5 *Use a heavy weight but still allows for 5... Read More