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

I promise I am not trying to be confusing. Here is the longest workout I have ever described. Workout the day With a continuously running clock, do 1 pullup and 1 pushup in the first minute, 2 pullups and 2 pushups in the second minute, 3 and 3 in the 3rd and so on until you cannot complete the required work in a given minute.Once you time out, pick up with death by pullups one minute, and death by pushups the next, alternating pullups and pushups until you cannot complete the required work in a given minute. For example, you complete 12 full rounds, then do 13 pullups and 8 pushups – you are done – but..in the next minute do 14 pullups (and only pullups). The next minute switch, and do 15 pushups (only pushups!) 16 pullups the next minute, 17 pushups the next and so on until you...Read more

Workout of the Day AMRAP 223 Deadlift 135/952 Hang Power Cleans1 Power Clean33 DoubleundersRest 30 seconds after each roundRead more

Congratulations to everyone who PR’ed today! If you didn’t get there, we will see you at the bar on Friday! Workout of the Day 7 Rounds for Time7 Power Snatch 95/657 Toes to Bar7 Bar Facing Burpees21 minute capRead more