This Week's Mobility Warm-Up: CrossFit Warm Up 3 x 12 * 12 Minute Time Cap   Strength: High Bar Back Squat 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% * Rest  2 Minutes Between Sets   Conditioning: For Time: 50 Burpees 20 Front Squat @ 70% 1RM 50 Burpees * 12 Minute Time Cap ** Fronts Must Be Cleaned From The Floor.Read more

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 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 Rocks 10 Superman Rocks   Strength: Snatch Grip Push Press +  Overhead Squat 3 x 3 * Heavy As Possible ** Rest 60 Seconds Per Set   Conditioning: For time: 60 Double-Unders 3 Power Cleans @ 185/120# 30 Wall Balls 20/14# 6 Power Cleans @ 185/120# 15 Toes 2 Bar 9 Power Cleans @ 185/120# 15 Toes 2 Bar 6 Power Cleans @ 185/120# 30 Wall Balls 20/14# 3 Power Cleans @ 185/120# 60 Double-Unders * 10 Minute Time Limit   MidLine / Stabilization: 3 x Max Effort “Nose & Toes” Handstand Holds *...Read more

Warm-Up:  Group Dynamic   Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95). Continue this pattern until you've completed 100 Total Thrusters. *30 minute cap   Stretching/Mobility: 3 Minutes "Couch Stretch" Per Leg   This Week's Mobility:Read more

Warm-Up: Kettlebell Conditioning   Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk   Conditioning 3 rounds for time of: 9 Muscle-Ups 7 Snatches (Full Squat) (185/120) * 10 Minute Time Cap Notes: If max Snatch is below 215/140# then use 85%.Read more

Warm-Up: Group Dynamic   Conditioning: "Jake" *Proceeds going to support Charles' son, Jake, who has been diagnosed with Proximal Femoral Focal Deficiency. *Donations of $10 or more will get you a t-shirt donated by Blue Wasp Graphics and Screen Printing   For CrossFit Athletes: 5-28-8 Thrusters (95/65) Pullups Burpees   Scaling for Non-CrossFitters: 5-28-8 Air Squats Ring Rows BurpeesRead more