Workout of the Day Linchpin5 RFT25 Doubleunders10 Toes to Bar25 Doubleunders5 Bar Muscle UpsRead more

Workout of the Day AMRAP 2210 Air Squats10′ Handstand Walk10 Alternating Lunges10′ Handstand WalkRest 1 minuteRead more

We completed the 12 week Ben Smith Squat Strong program on Friday. Over the last two weeks, I count 133 PRs on the squats – new 10RM, 5-2RM and big 1RMs across the board. Congratulations on all the hard work. In my house, between Jack, Will and myself, we added 85 pounds to our totals. I went from 365 to 380 – I was stuck there for 10 years! Will went from 215 to 245 and Jack was our biggest gainer – adding 40 pounds to to his 1RM – 325 to 365! Many of you have asked “what’s next?” We’re going to being a front squat/clean program on 16 August and it will go for 10 weeks. In the meantime, we’re gonna see what these newly strengthened gams can do. We will test our 1RM clean, front squat, snatch, jerk, overhead squat and clean and jerk over the next...Read more

Tomorrow’s workout is very, very challenging. But, like any good CrossFit workout, it can bee scaled to any ability level. And, it has overhead squats and bar muscle ups – just like our upcoming 3s Company Comp!!! For time: 15 bar muscle-ups5 overhead squats10 bar muscle-ups10 overhead squats5 bar muscle-ups15 overhead squats Men 185, Ladies 135Read more

Workout of the Day Back Squat for load:#1: 8 reps @ 35%#2: 8 reps @ 35%#3: 5 reps @ 55%#4: 3 reps @ 75%#5: 2 reps @ 85%#6: 1 rep @ 98%#7: 1 rep @ 105%#8: 1 rep @ 105%#9: 1 rep @ 105%Read more