For Tuesday’s workout, the idea is to complete 3 complete deadlift, 2 complete power cleans, and 1 thruster.  No squat clean into thruster this time. To earn the newly coveted *, you must perform each round unbroken. Workout of the Day Gymnasty EMOM 5 20 Seconds Handstand Work/40 Seconds Rest Conditioning AMRAP 15 3 Deadlift...Read More

We are in week 5 of 6 for our current strength progression.  The sessions should be getting very heavy, especially with the high number of sets.  Sets 4 and 5 may be challenging.  Make sure you are taking rest between sets after warming up properly. We will be doing “Murph” as a gym on Saturday,...Read More

  Classes at 9am and 10am. At 10am we will be doing snatch balance familiarization.  Saturday’s workout is 3 back-to-back couplets from CrossFit.com.  3 Rounds 5 Snatch  5 Bar Muscle Up 3 Rounds 15 Deadlifts 30 Air Squats 3 Rounds 5 Cleans 5 Bar Muscle Ups Men 155 Women 100  Read More

Workout of the Day Deadlift 5×3 @ 85% Bench Press 3-3-3Read More

Thursday’s work out has no lifting or any other skills associated with it – Chest to bar Pullups and Doubleunders.  It’s a version of Open 17.5 – the idea is to do the C2B in a big of sets as possible, but quickly.  If you do 9 straight, but stand around waiting to go, maybe...Read More

So, I let the last cardio challenge, a short double under tester, go a little long.  I will give this one a week and half.  You can try the CFO Triathlon – we don’t have a pool so you will have to row. The CFO Triathlon is: Row 100/80 Calories, Bike 100/80 Calories, Run TL...Read More

  Workout of the Day Strength/Skill No Hook No Foot Hang Snatch Build to a heavy for 15 minutes THEN 3 attempts at a heavy hang snatch Conditioning AMRAP 10 9 Toes to Bar 9 Burpees  Read More

This is week 4 of 6 in out strength progression – we are going to drop slightly, so we can go up.  Next will be 85% and week 6 will be 90-95%. Tuesday will be no hook/no foot snatch work, Wednesday will have a heavy squat clean, and Friday is deadlift/bench press. Workout of the...Read More

We will start warming up at 9 and then get our “Fight” on. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Rest 1 minute between each roundRead More

Workout of the Day Deadlift 5×3 @ 80% Bench Press 3×3 at heavy – try to go up from last week.Read More