#capacity Monday 7/30/18 EMOM 6 min: 10 Wallballs+ Max double unders + Front squat 4×8@60%+ + EMOM 12 min: 1 min: 10 Burpee box jump... Read More

Sunday 7/29/18 Establish a 1RM Bench press and weighted pullup + AMRAP 20 min: 10 DB hang squat snatch L arm (50/35) 10 Pullups 10... Read More

Its gonna be a sweaty one Saturday 7/28/18 “Andy” For time: 25 Thrusters (115/75) 50 Box jumps (24/20) 75 Deadlifts (115/75) Run 1 mile 75... Read More

CrossFit total is event 3 at this years games. Here is a picture from the last time it was in the games in 2007…. Monday... Read More

Weightlifting doesn’t always mean a heavy barbell Thursday 7/26/18 Fun strong man things + 10 min max reps: Wallballs *Every time you drop the ball... Read More

Step overs are tall guy approved Wednesday 7/25/18 EMOM 21 min: 1 min: 15/10 Cals bike or ski erg 1 min: 4 DB step overs... Read More

Using your head helps Tuesday 7/24/18 Fun sled things + EMOM 10 min: 10 Burpee box jump overs (24/20) *Plan B 8 reps. Plan C... Read More

Monday 7/23/18 Bench press 5×5 *In between sets perform max effort L-sit + In teams of 3: Rotate every 20 Wallballs (20/14) *During your rest... Read More

Give it a try Sunday 7/22/18 Deadlift 5×5 + AMRAP 15 min: 4 Ring muscle ups 8 DB power cleans (50/35)(each hand) or 4 Dball... Read More

Congrats Tramane! Please welcome the newest CrossFit Kid. Wesley Xu Zun Webb! Saturday 7/21/18 “Morrison” 50-40-30-20-10 Wallball (20/14) Box jump (24/20) KB swing (53/35) General... Read More