Archives

Warm-up & Mobility: 15 Minutes Strength: 20 min to hit a heavy (NON MAXIMAL) Squat double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: CFNE Competitor WOD For [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to hit a heavy (NON MAXIMAL) Deadlift double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 min skill work climbing up to WOD weight Conditioning: “Rule #5” 3 Rounds for time of – 12 Burpee Box Jumps [...]

Warm-up & Mobility: 15 Minutes Skill: Double-under progressions Conditioning: “It’s JUST Body Weight” AMRAP 20 min of – 50 Double-unders 12 Handstand Push-ups 12 Toes [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – “Fran”  21 Thrusters (95/65#) 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups Rx is On ***** If you are using a [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90 Conditioning: For time – “Fast and Furious” 200m Run weighted 20 Box jump (24/20″) [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – working %s off your 3RM – 3@85%, 3@90% 3@95% Conditioning: “Thunderstuck” 10 min AMRAP of – 9 Ring Dips 9 Lunge steps with Plate [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch EMOM 10 min – 2 @ 75-80% Conditioning: “F50s” 2 Rounds for time – rest exactly 3 minutes between rounds – 50 Wall [...]

Classes will be back on our normal schedule today. Warm-up & Mobility: 15 Minutes Strength: Clean – E90sec for 15 min – 1 Power Clean + 1 Front Squat + 1 Hang Clean @80% [...]

We are closed on Memorial Day to attend the 2nd Annual Skydive Murph event. Hope to see you there! Members who cannot attend the event will be welcome to perform Murph at our sister box, CrossFit [...]