Happy Mothers day to all you CrossFit moms out there! Sunday 5/13/18 Every 1:30×7 1 Squat clean+1 Push press+1 Push jerk+1 Split jerk *Add over... Read More

Row your heart out Saturday 5/12/18 “Triple 3s” For time: Row 3000m 300 Double unders Run 3 miles General fitness AMRAP 45 min: 30 Burppes... Read More

Friday 5/11/18 Front squat Work up to a heavy single for the day + In teams of 2: AMRAP 20 min: 50/40 Calories (Partner holds... Read More

Thursday 5/10/18 5 rounds not for time: 10 Bench 7/4 Strict pullups 20 Situps + 1 min max reps bench press w/empty bar + AMRAP... Read More

Wednesday 5/9/18 5x400m Run Rest 1 min between rounds + 10 rounds for time: 10 Wallballs (20/14) 10 Box jump overs (24/20) General fitness 5x400m... Read More

Tuesday 5/8/18 EMOM 20 min: 1 min: Max calories 1 min: 2 Hang squat cleans *Climb in weight each round + AMRAP 8 min: 3-6-9-12-18... Read More

Happy birthday to coach CJ! Hes can do more muscle ups than everybody! Monday 5/7/18 Strict press 3×10 *1 min weighted plank hold in between... Read More

One of the all time greats Sunday 5/6/8 Snatch warm up + EMOM 10 Power snatch+Hang power snatch + 10 rounds for time 2 Hang... Read More

Saturday 5/5/18 “Small” 3 rounds for time: Row 1000m 50 Burpees 50 Box jumps (24/20) Run 800m General fitness AMRAP 25 min: Run 800m 50... Read More

Friday 5/4/18 In teams of 2: For time: Run 400m (together) 50 Synchronized wallballs Run 400m (together) 50 Synchronized toes to bar Run 400m (together)... Read More