Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Power Snatch – 5 x 1   Conditioning: 10 Minute AMRAP of: 5 Any Way Overhead (155/105) 7 Wall Balls (20/14) 9 Ring Dips   This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 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: Push Press – 3 x 5   Conditioining: For Time: "Isabel" 30 Snatches (135/95) * 10 Minute Time Cap This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 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   Barbell Gymnastics: Split Jerk – 5 x 1 *Rest 90 seconds   Conditioning: "Diane" 21-15-9 of: Deadlifts (225/95) Handstand Push-Ups * 10 Minute Time Cap This Week's Mobility:Read More

Warm-Up:  Kettlebell Conditioning   Conditioning: Part 1: 7 minute AMRAP: 7 Thrusters (75/55) 7 Pullups 7 Box Jumps (20")   Rest 3 minutes   Part 2: 7 minute AMRAP: 7 Squat Clean (95/65) 7 Pullups 7 Burpees   Rest 3 minutes   Part 3: 7 minute AMRAP: 24 Double Unders 12 Wallballs 6 Knees to...Read More

Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: Front Squats – 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% *Rest 60-90 sec.   Conditioning: 8 Minute AMRAP of: 1 Wall Balls (20/14) 1 Knees 2 Elbow 2 Wall Ball 2 Knees 2 Elbow 3 Wall Ball 3 Knees 2 Elbow 4...Read More

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Hi-Hang Snatch – 5 x 5 @ 72% 1RM * Rest 2 Minutes Between Sets Conditioning: 7 Minute AMRAP of: 3 Wall Climbs 6 Burpees 9 Parallette Pass Throughs   This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 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

Please fill out our ACF/CCP Survey Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 5 x 1 @ 90%1RM * Rest 1 Minute Between Sets   Conditioning: "Sean" 10 Rounds For Time Of: 11 Chest To Bar Pull-Ups 22 Front Squats (75#/55#) * 30 Minute Time Cap This Week's MobilityRead More