Celebrate the patron saint with your CrossFit family at 10:30 for a workout! Kids are even welcome to workout with you as well as in the Kid’s Class! Save your appetite for a BBQ! Warm-up: 400m Burden March. You know the drill. Get creative. Sleds must be used. Difficulty level 9. On a team of...Read More

Saturday Pot o’ Luck party coming up! You might see flaming arrows! “17.4” (16.4) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 lb. 55 wall-ball shots, 20/14 lb. ball to 10/9 ft. target 55-calorie row 55 handstand push-upsRead More

Open Comp 20 min NAMRAP: 100m Bear Crawl 200m Farmer Carry 10 KB Windmills (each arm) 20 Double-Unders 1 Back Squat (80%) Non-Open Back Squat 80% (3×3) 20 min AMRAP: 100m Bear Crawl 200m Farmer Carry (35/25) 30 Box Jumps (20/14) 40 Double-UndersRead More

Acc: 5 x 1:00 Max Kipping HSPU *rest 1:1 4 RFT: 400m Run 12 Toes-to-Bar 21 Pistols (total alternating) *30:00 capRead More

Conditioning: 6 x 200m Sprint on rower *Rest :60 between sets. Record times. Strength: E2MOM x 14 min. (7 sets) Hang Squat Clean + Front Squat + Split Jerk *Increase weight every round, unless you miss. Acc: 1 set of 5 UB Power Cleans 1 set of 5 UB Push Jerk 1 set of 5...Read More

AMRAP 12: 10 Deadlifts (225/155) 20 Wallball Shots (20/14; 10’/9)’ 30 Double-Unders Acc: 3 x :15 sec Top of Ring hold :15 sec Bottom of Ring holdRead More

Team of 2: 100 Cals Row or bike 50 Power Cleans (135/95) 30 Burpees over bar 75 Cals 50 Front Squats (135/95) *from floor 30 Burpees over bar 50 Cals 50 Shoulder-to-overhead (135/95) 30 Burpees over bar *split with partner however Acc: 3 x 15 GHDSU + :60 PVC pipe superman hold  Read More

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches,...Read More

WU: 400m Jog. Shoulder mob & core/glute activation. Turkish Get-up practice. Open Comp Not For Time, For Quality: 800m Jog 10 Turkish Get-ups (Total, Heavy) Build to 85% Back Squat x 1 Rep 10 Turkish Get-ups 800m Jog Non-Open 3 RFT: 800m Run 20 KB Snatch (Total, 70/50) ACC: 2 x 15 GHD SU +...Read More

For Time: 9 Chest-to-Bar Pull-ups 18 Overhead Squats (95/65) 12 C2B PU 15 OHS (105/75) 15 C2B PU 12 OHS (125/85) 18 C2B PU 9 OHS (135/95) ACC: 3x 20 Hollow Rocks + 20 sec HS HoldRead More