This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating...Read More

Warm-Up:  Group Dynamic   Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95). Continue this pattern until you've completed 100 Total Thrusters. *30 minute cap   Stretching/Mobility: 3 Minutes "Couch Stretch" Per Leg   This Week's Mobility:Read More

Warm-Up: Kettlebell Conditioning   Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk   Conditioning 3 rounds for time of: 9 Muscle-Ups 7 Snatches (Full Squat) (185/120) * 10 Minute Time Cap Notes: If max Snatch is below...Read More

Warm-Up: Group Dynamic   Conditioning: "Jake" *Proceeds going to support Charles' son, Jake, who has been diagnosed with Proximal Femoral Focal Deficiency. *Donations of $10 or more will get you a t-shirt donated by Blue Wasp Graphics and Screen Printing   For CrossFit Athletes: 5-28-8 Thrusters (95/65) Pullups Burpees   Scaling for Non-CrossFitters: 5-28-8 Air Squats Ring...Read More

Warm-Up: Group Dynamic   Conditioning: With a Partner, 1 person moving at a time: Part 1 8 Minute AMRAP: 10 Wallballs (20/14) 5 Burpees Rest 2 Minutes Part 2 8 Minute AMRAP: 10 Overhead Lunges (45/25) 5 Ring Dips Rest 2 Minutes Part 3 8 Minute AMRAP: Row 200m (Partners switch every 200m)   Stretching/Mobility:...Read More

Warm-Up: Gymnastics Warm-Up – Day 2 12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...Read More

Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: High Bar Back Squat – 3 x 5 @ 75%, 3 x 3 @ 85% *Rest 2 minutes between sets   Conditioning: 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats Rest 1 Minute 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats *15...Read More

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...Read More

Warm-Up:  Group Dynamic   Strength: Front Squat – Establish a 2RM * 15 Minute Time Cap   Conditioning: "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.   This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: For time: 20 Front Squats (205/135) 30 Box Jumps (30/24) 40 Kettlebell Swings (53/35) 50 Wallballs (20/14) *20 minute cap   Midline: Accumulate as much time as possible in an FLR in 4 minutes   This Week's MobilityRead More