This Week's Mobility Conditioning: 3 Rounds For Time of: 20 Goblet Kettlebell Squats (53/35)   5 Bar Muscle Ups 20 Kettlebell Snatches (53/35) * 12 Minute Time Cap * Rest 6 Minutes   3 Rounds For Time of: 15 Goblet Kettlebell Squats (53/35)   3 Bar Muscle Ups 15 Kettlebell Snatches (53/35) * 10 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat 1 x 5 @ 85% 2 x 3 @ 90% 3 x 1@ 95% * Rest 2 Minutes Between Sets   Conditioning: With a Partner Complete: 4 Rounds For Total Working Time of: Row 300m 14 Lateral Burpees (Over The Bar) 7 Power Snatches (135/95) * One Partner Is Working While The Other Rest.Read more

  Schedule Update: Unfortunately, due to severe weather and the poor conditions of roads / highways, all classes are canceled for the remainder of the day. If you do decide to travel please exercise caution and be safe. ——————————————————————————– This Week's Mobility   Strength: EMOM for 5 Minutes: 2 Snatches @ 80%1RM Then… 2 Minute AMRAP of: Snatches @ 80%1RM   Conditioning: 1 Minute Max Effort: Ring Dips – No Rest –  4 Minute AMRAP of: 15 Overhead Squats (95/65) 20 Pull-Ups 30 Double Unders – No Rest – 1 Minute Max Effort: Ring Dips – No Rest –  4 Minute AMRAP of: 15 Overhead Squats (95/65) 20 Pull-Ups 30 Double Unders – No Rest – 1 Minute Max Effort: Ring DipsRead more

Barbell Gymnastics: Establish a 1RM Clean and Jerk   Conditioning: CrossFit Open 2011 WOW 3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (165/110) Jerk (165/110) *Each Squat Clean counts as 1 Rep, a Jerk must be completed before moving on to the following round  Read more

Strength: Front Squats 1 x 8 @ 70% 1 x 5 @ 75% 2 x 3 @ 80% 3 x 2 @ 85%   Conditioning: EMOM For 7 Minutes of: 3 Cleans (Any Style) (225/155) Pull-Ups (As Many As Possible In The Remainder of the Minute) * This WOD is Complete If You Reach 75 Pull-Ups   * Rest 4 Minutes   EMOM For 7 Minutes of: 3 Cleans (Any Style) (225/155) Lateral Burpees (As Many As Possible In The Remainder of the Minute) * This WOD is Complete If You Reach 75 Lateral Burpees ** Jump Over The Barbell.Read more