crossfit

Strict Press 3×10@70% 3-4 sets8-12 Chest Supported DB Row8-12 Supinated Grip Pull Ups8-12 Rear Delt Raise 4 Rounds for Max Reps2 minute Bike1 minute of... Read More

Front Squat 3×10 @ 70% 3 Rounds for Time30/20 Cal Row20 DB Box Step Overs 24/20″ 70/50lbs comp train   50/35 RX  35/20scaled10 Bar Muscle... Read More

Bench Press 5×1 @ 85% 27-21-15-9 Cals on Bike Burpee Box Jump Overs 24/20″ Strength & Conditioning Bench Press  5×1 @ 85% 3 sets 8-12... Read More

Front Squat 5×1 @ 85% of max OT1:15 Wall Street 3 Rounds: 800m Run 40 Kettlebell Swings 53/35#s 40 Wallballs 20/14

Strength & Conditioning Class Build to a 2 rep max Weighted Pull Up Then 3 sets of 25% of total from Density Test 3 sets... Read More

Strict Press 5×1 @ 85% OT1:15 4 Rounds for Time 20/15 Cal Row 20 Push press 43/29kg

Deadlift 5×1 @ 85% 1:15 Lucky 7’s 5 Rounds For Time 7 DB Clean & Jerks 70/50s 7 Bar Muscle Ups

Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *20/14lbs weighted vest if you have it

Strict Press 5×3 @ 80% of max “Cement Mixer” Every 3 Minutes for 7 Rounds 400m Run 12 Toes to Bar Our “slowest” round is... Read More

Deadlifts 5×3@80% In Teams of 2 for Time Perform 6 Rounds 1:1 15/12 Cal Row 50 foot Plate Push 45/35lbs