Workout of the Day Double Trouble 15 minutes to build to a heavyDeadliftDirectly into15 minutes to build to a heavyClean, any styleScore if your heaviest deadlift & heaviest cleanRead more

Murph spots are available on the MindBody app so get signed up for class on Monday. If you are ever wondering if there is a class, checking out that calendar is the way to go. It is always up to date. Workout of the Day “Hop-a-long” AMRAP 20Parking Lot Run10 Pullups6 Burpee Box Jumps and Overs 24/20Read more

Workout of the Day Triple Nickel EMOM 155 Toes to Bar5 Deadlift5 Clean and Jerks135/95Rest 2AMRAP 35 Toes to Bar5 Deadlift5 Clean and JerksRead more

Monday will begin week 6 of the Ben Smith Squat Program. Your lifts should increase by 5-10 pounds for the last time we did 4s – from week 4, day 1. That was 10 May, 2021. We have Murph coming in one week from Monday. We have been hammering push ups to get ready, and a little bit of squatting. Because of all the squatting from Murph, we will take the next week off, and begin week 7 on 7 June, 2021. Week 6, Day 1 Add 5-10 pounds to your effort from Week 4, Day 1 Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 4 reps @ 50%#4: 4 reps @ 60%#5: 4 reps @ 70%#6: 4 reps @ 75%#7: 4 reps @ 75%#8: 4 reps @ 75%#9: 4 reps @ 75% AMRAP 7 1 Candlestick into Handstand4 Frog Pushups (L, R, L, R)Read more

Got a partner? Need a partner?? Come on in! Workout of the Day For time, with a partner: • 30 syncro deadlifts• 30 syncro bar facing burpees400 m run• 20 syncro deadlifts• 20 syncro bar-facing burpees400 m Run• 10 syncro deadlifts• 10 syncro bar-facing burpees400 m run Rest 5 minutes, then: • 10 syncro thrusters• 10 syncro pull-ups400 m run• 20 syncro thrusters• 20 syncro pull-ups400 m run• 30 syncro thrusters,• 30 pull-ups400 run Time cap: 35 minutes To view the scorecard and full workout details, head over to https://www.crossfit.com/pair-up-throw-downRead more