Warm-Up: Group Dynamic Conditioning: 20 Hang Squat Snatches 115/75# 50 Double-Unders 30 Thrusters 115/75# 50 Double-Unders 40 T2B 60 Burpees 40 BB Lunges 115/75# (front rack, alternating legs) 50 Double-Unders 30 Hang Power Clean 115/75# 50 Double-Unders 20 Bar Muscle-Ups For time. (This is a challenging WOD, scale as needed.) This Week's...Read More
Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Pausing Front Squats – 5 x 3 *Hold for 3 seconds at the bottom of 1st rep *Rest 60 seconds between sets Conditioning: "Jackie" For Time: 1000m Row 50 Thrusters (45) 30 Pullups This Week's MobilityRead More
Warm-Up: Burgener + Snatch Skill Transfer Barbell Gymnastics: Snatch – 10 x 1 @ 80% *Rest 60 seconds between sets Conditioning: 21-15-9 Kettlebell Swings (70/53) Toes-to-Bar Burpees Link of the Day This Week's MobilityRead More
Admit it, you've missed your dose of podcast hysterics! We're back with some quick tips on staying dialed-in during the holiday season. This is also the start of us getting geared up for the 90 Day Challenge. Get your fix now: ACF Radio – Episode 34 Enjoy!Read More
Check out this insight and testimonial from Lucas V.: Hi! You must be new here. If you’ve just recently graduated out of Boot Camp, you’re probably just getting yourself immersed into CrossFit. If you’re anything like I was when I first started, it’s probably pretty new to you, maybe a little intimidating? Well, you’re in...Read More
Warm-Up: 3 Rounds 20 Situps 15 Wallballs 10 Burpees Strength: Establish a 1RM Overhead Squat in 12 Minutes Conditioning: "Mary" AMRAP in 20 Minutes: 5 Handstand Pushups 10 Pistols (alternating) 15 Pullups Link of the Day This Week's MobilityRead More
