crossfit

3 Rounds for Time 20 Cal Row   (comp train use bike if available) 30 Toes to Bar 20 Back Squats 225/155lbs 10 Devil Press 50/35lbs

Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of:    12 strict pull-ups   9 strict dips   6... Read More

In Teams of 2 60-40-20 Chest to Bar Pull Ups Clean & Jerks 135/95lbs Strength & Conditioning 3 sets 8-12 DB Push Press 5 Strict... Read More

5 Rounds for Time 400m Run 15 Overhead Squats 135/95lbs

Strength & Conditioning Class 3 Rounds 8-12 Double KB Front Rack Reverse Lunge 8-12 DB Standing Press 8-12 1 arm DB Row 3 Rounds 8-12... Read More

12 Days of Christmas 1 200m Run 2 DB Snatches 50/35 3 DB Thrusters 50/35 4 Bar Muscle Up 5 Toes to Bar 6 Chest... Read More

CrossFIt Class Bench Press 3,3,3,3,2,2,2,2,1,1 3 Rounds For Time 400m Run 15 Power Cleans 115/85lbs 9 Push Press 115/85lbs

CrossFIt Class Alternate OTM for 8 Minutes M1: Back Squat 3 @75-80% M2: L-Sit Hold on Rings for 10-20 seconds For Time 60/40 Cal Row... Read More

Strength & Conditioning Class 3 Rounds 8-12 Double KB Front Rack Reverse Lunge 8-12 DB Standing Press 8-12 1 arm DB Row 3 Rounds 8-12... Read More

CrossFIt Class 30-20-10 DB Push Press  50/35 DB Hang Clean 50/35 DB Front Squat 50/35 *12 Minute Time Cap  At 17 Minutes on the clock... Read More