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CrossFit3 RFT400m Run500m Row Tabata :20/:10, 8 rds each (12 min)Hollow RockPlankSupermans BootCamp 5 rounds 200m run 40 Single Or Double Unders!min Rest Tabata :10/:20,... Read More

CrossFit400m Farmer Carry x 2 KBeach time you put the KB down, 15 Air Squats Deadlift5-4-3-2-1Start at 60% for 5, build each set BarBellSnatch Ladder70-75-80-85-80-85-90-90-85=80=75-70

CrossFit Partner workoutPartner A: Run 400mPartner B: AMRAP5 Box Jump5 Shoulder to Overhead 105/755 Toe To Bar Each person runs 4xStart movement where partner B... Read More

CrossFit 4RFT10 Power Snatch 95/65 *10 Lateral Bar Over Burpee10 Power Clean and Jerk 95/6510 Lateral Bar Over Burpeesnatch weight drives weight, only one barbell.... Read More

Open Gym Is Moving to 3pm to 5pm Starting Monday September 28th CrossFit Kerry’s Bells Partner WOD For Time 800 m Run 60 Single Arm... Read More

Open Gym Is Moving 3pm to 5pm Starting Monday September 28th CrossFit PIstol progressions 5×4 min rd, 2 min restAMRAP16 Pistol8 KB Snatch (switch every... Read More

Open Gym Is Moving 3pm to 5pm Starting Monday September 28th CrossFitRing Muscle Up Progressions 21-15-9 Calorie Row14-10-6 Power Clean 115/857-5-3 Ring Muscle Up scale... Read More

Happy Birthday Janna Open Gym Is Moving 3pm to 5pm Starting Monday September 28thCrossFit15 min cap 1 round 12 Thruster 95/65 24 Box Jumps 24/20... Read More

Cap 30:001 mile runrest 4:00800m runrest 3:00400m runrest 2:00200m runrest 1:00100m runIf you Do Not Run A 10 Min Mile We Will Drop The Distance... Read More

CrossFir 19.4In 12 minutes:3 RFT10 Ground to Overhead 95/6512 Bar Facing Burpee-3 min rest-3 RFT10 Bar Muscle Up12 Bar Facing Burpee BarBell Back Squat 3×3... Read More