Strength: 10 RM Back Squat WOD: FOR TIME 800m run buy in then… 3RFT 10 Front Squats 135/95 15 Lateral Bar Burpees Remaining time: Foam roll, couch stretch, pigeon, frog pose    Read More

10 banded scap pulls 10 hang 2 active 10 candle stick rock to pistol 10 push ups WOD: Team Gymnastic Relay!  16 min AMRAP 25ft Handstand walk 3 Muscle Ups 6 Pistols total * Split the class evenly if possible  2 teams, 1 person at a time will start a 25 ft handstand walk to...Read More

SS: 4×3 Hang Squat Clean above Knee @ 60% of 1RM  *work on the art of Barbell cycling here guys, smooth and pretty. WOD: “AFTON” AMRAP 9 9 HSPU 9 Power Clean 135/95 Rest 3 min then… AMRAP 12 12 Alt KB Snatch 53/35 12 Goblet Squats Cash out 89 Med Ball Sit-Up 20/14Read More

Strength: Pause back squats 4×3 with a 2sec pause WOD: 4RFT 30/27 Cal Row 6 Deadlifts 275/195 6 Bar Muscle upsRead More

Warm Up: Dynamic CC and set up WOD: Partner WOD 1000m partner run 1 Rope climb each partner 90 Double unders 1 Rope climb each partner 80 box jumps 1 Rope climb each partner 70 KB Swings 1 Rope climb each partner 60 burpees 1 Rope climb each partner 50 pull ups 1 Rope climb...Read More

SS: Establish a 1rm Cluster WOD: AMRAP 15  3 clusters 95/65 3 Barbell facing burpees 3 C2B Pull Ups 6 Clusters 6 Barbell facing burpees 6 C2B Pull ups… continue this pattern add 3 reps each round.Read More

Warm up: 1 mile run for time WOD: CrossFit Total!!!!!  1RM Back Squat 1RM Strict Press 1RM Deadlift *score is total weight lifted, but record each individual max as well. Have fun and move some weight guys and gals!!!!!Read More

  A young Coach Adam (4yrs) with his daily catch! Warm Up: 30 cal row Jag crawl down and back 10 dead bugs Bergener Warm up as a class Barbell Cycling: 15 Min to establish a 3RM Touch and Go Power Snatch WOD: 2 Rounds AMRAP 8 200m Sprint 10 Alt KB Snatch (53/35) 25...Read More

Photo: Leah West Casciano SS:  Every 2:00 for 12:00 (7 total sets): 1 Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1  Split Jerk Jerk **Begin between 60-70% of 1rm Power Clean and work to a max for the complex.   WOD: For time: 3 rounds of- 15 OHS 115/75# 15 Box...Read More

9/11 Tribute WOD Warm Up: Quick Dynamic WU/ Set Up For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar...Read More