Link of the Day  This Week's Mobility   Warm-Up: Agility Drills   WOD: I. 3 Sets: 10 Barbell Lunges in Front Rack II. 4 Rounds: 7 Deadlifts (225/155) 14 Pullups *Scaling options will be provided for all athletes by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: Run 200m 3 Rounds: 3 Wall Climbs 15 Ring Rows   WOD: I. 5 Sets: 3 Push Presses (Heavy) Max Strict Pullups *Rest 2 Minutes II. 7 Minute AMRAP: 10 Jumping Squats 5 Handtand Pushups *Scaling options will be provided for all athletes by the coaches...Read More

Link of the Day This Week's Mobility:   Warm-Up: Run 200m 20 Inchworms 20 Overhead Squats with Barbell Run 200m   WOD: I. "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds following this progression Intervals 1-8: Pullups Intervals 9-16: Pushups Intervals 17-24: AbMat Situps Intervals 25-32: Air Squats...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. 7 Rounds For Time: 12 Power Cleans (155/100) 15 Wallballs *20 minute cap II. Tabata AbMat Situps *Scaling options will be provided for all athletes by the coaches in class   Competitors: For more guidance, please email [email protected]   Endurance: Long...Read More

Link of the Day  This Week's Mobility   Warm-Up: 20 Push Presses with Barbell 10 Burpees 20 Overhead Lunges with Barbell 10 Burpees 20 Overhead Squats with Barbell 10 Burpees   WOD: I. Back Squat 5 – 3 – 1 II. With a Partner, 15 Minute AMRAP: 15 Wallballs 10 Toes-to-Bar 5 Ring Dips *1...Read More

Attention: We are shooting a commercial to air on CBS for the next few months. The camera crew will be shooting this Thursday from 11:30-1:30. Please show up looking your best if you want to be on camera.  The Noon Class on Thursday will be a part of the commercial, and the programming will be...Read More

Attention: We are shooting a commercial to air on CBS for the next few months. The camera crew will be shooting this Thursday from 11:30-1:30. Please show up looking your best if you want to be on camera.  The Noon Class on Thursday will be a part of the commercial, and the programming will be...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2×10   WOD: I. For Time: 10 Clean and Jerks (185/120) 15 Muscle-Ups Row 30 calories II. 5 Attempts Max Unbroken Double-Unders *Scaling options for all athletes will be provided by coaches in classRead More

Link of the Day This Week's Mobility:   Warm-Up:   Run 200m 20 Jumping Squats 20 Spiderman Lunges Run 200m then… Warm-Up the Front Squat   WOD:   I. Establish a 1RM Front Squat II. For Max Reps: Tabata Thrusters (135/95) Rest 2 minutes Tabata Burpees *Scaling options will be provided for all athletes by...Read More

Link of the Day  This Week's Mobility   Warm-Up: Junkyard Dog Warm-Up   WOD: I.  Establish 1 Rep Max Power Clean II. 10 minute AMRAP: 12 Pullups 12 Pistols 12 Hand-Release Pushups *Scaling options will be provided for all athletes by the coaches in class   Competitors: AMRAP Calories on AirDyne in 10 minutes  ...Read More