Saturday 4/27/19 “Small”3 rounds for time:Row 1000m50 Burpees50 Box jumps (24/20)Run 800m Danville 603 rounds:Row 1000m50 Burpees50 Jumps over paralletteRun 800m CrossFit announcers 4 new... Read More

Thursday 4/25/19 Kang squat3×5+Back squatWork to a heavy 5+For time:21-15-9KB snatch L (53/35)KB snatch R (53/35)Step up (53/35) (24/20) Danville 60 Back squat5×10+21-15-9KB snatch LKB... Read More

Wednesday 4/24/19 For time:50 Wallballs (20/14)25 BurpeesRun 2ish miles25 Burpees100 Double unders Danville 60 30 min:Run 2 milesthen AMRAP 10 Wallball10 Burpees There has been... Read More

Tuesday 4/23/19 5 rounds:5 Heavy strict pressdirectly into 15 strict press w/empty bar+For time:100/80 Calories30 Man makers (50/35) Danville 60 5 rounds:5 DB strict press... Read More

Monday 4/22/19 5 rounds:12 Goblet reverse lunges (heaviest possible)directly into 24 Alternating jumping lunges*Do your weighted lunges, as soon as you are done with 12... Read More

Sunday 4/21/19 For 15 min:10 Strict pullups20 Pushups w/hands on plates*Focus is performing as quality of reps as possible. If you can, try wearing a... Read More

Saturday 4/20/1910 rounds each (You go I go)10 Burpees15 Hollow rocks+“Give”AMRAP 12 min:3-6-9-12…Toes to barThrusters (95/65)Box jumps (24/20) Danville 60 W/a partner10 rounds each (you... Read More

Friday 4/19/19 In teams of 2:4 rounds for time:60 Wallballs (20/14)48/36 Calories60 KB sumo deadlift high pull (70/53)48/36 Calories Danville 60 AMRAP 32 min:60 Wallballs... Read More