Warm-Up:  Kettlebell Conditioning   Conditioning: “12 DAYS OF CHRISTMAS” Rep scheme follows the song: 1, 2-1, 3-2-1, etc. *Ugly Christmas sweaters are encouraged! 1. Handstand Pushup 2. Box Jumps (24/20) 3. Thrusters (95/65) 4. Pullups 5. Burpees 6. Toes-to-Bar 7. Wallballs (20/14) 8. Kettlebell Swings (53/35) 9. Double-unders 10. Overhead Lunges (5 each side, 45lb/25lb Plate) 11. Hang Power Cleans (95/65) 12. Snatches (95/65)   This Week's Mobility Endurance Programming – Week 4Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 1 Clean & Jerk 115/75 2 Muscle-Ups 3 Box Jumps 24/20 4 Hang Squat Snatch 115/75 5 Bar Facing Burpees 6 Push Press 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14 10 C2B Pullups 11 HSPU 12 Front Squats @ 115/75 (no racks) For time. *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.   This Week's MobilityRead more

Warm-Up: Burgener and Snatch Skill Transfer   Barbell Gymnastics: Establish a 1RM Snatch   Conditioning: 3 Rounds: 30 Kettlebell Swings (53/35) 25 Wallballs (20/14)   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 L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Conditioning: "Chelsea" Every minute on the minute for 30 minutes: 5 Pullups 10 Pushups 15 Air Squats   This Week's MobilityRead more

One of our new members, Renee Solheim, is from Newtown. She is heading this charity to help the families of the victims of the recent tragedy. Please take a moment to visit the site and learn more. – GiveForward.com Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 3 x 5   Conditioning: 8 Rounds Tabata Hang Power Cleans (95/65) then… 8 Rounds Tabata Front Squats (95/65) then… 8 Rounds: Tabata Push Presses   This Week's MobilityRead more