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

Warm-Up:  Gymnastics Warm-Up – Day 1 10 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: Back Squat – 3 x 10   Conditioning: ME Strict HSPU + ME Kipping HSPU *Rest 30 seconds. 3 rounds for time of: 40 Double-Unders 20 Pullups *Rest 30 seconds. ME Strict HSPU + ME Kipping HSPU *Rest 30 seconds. 3 rounds for time of: 40 Double-Unders 20 Kettlebell Swing (70/53 *Rest 30 seconds. ME Strict HSPU + ME Kipping HSPU   This Week's MobilityRead more