Warm-Up:  Kettlebell Conditioning   Conditioning: Team 20 Minute AMRAP: 10 Push Press (135/95) 200m Row *1 Partner moving at a time   Midline: 3 Sets – 20 Weighted Anchored Situps   Link of the Day This Week's Mobility Endurance Progarmming – Week 5Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Front Squat: 1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% Rest 2 minutes 2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% Rest 2 minutes 3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%   Conditioning: 3 rounds of: 25 Hand Release Pushups 25 Jumping Squats (45/35) 25 Kettlebell Swings (53/35)   This Week's MobilityRead more

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Snatch Balance – 5 x 1   Conditioning: 15 Thrusters (155/105) 25 C2B Pullups 10 Thrusters 20 C2B Pullups 5 Thrusters 15 C2B Pullups For time.   This Week's MobilityRead more

  Weather Update: We are canceling the rest of the evening's classes at both ACF and CCP. We currently plan on being open for our full schedule tomorrow. We are sorry for any inconvenience. 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   Strength: 5 Rep Max Thruster   Conditioning: CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9...Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 3 x 5   Conditioning: 3 Rounds: 50 Air Squats 7 Bar muscle-ups 10 Hang Power Snatch (135/95) *15 minute cap   This Week's MobilityRead more