Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: Front Squats – 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% *Rest 60-90 sec.   Conditioning: 8 Minute AMRAP of: 1 Wall Balls (20/14) 1 Knees 2 Elbow 2 Wall Ball 2 Knees 2 Elbow 3 Wall Ball 3 Knees 2 Elbow 4 Wall Ball 4 Knees 2 Elbow 5 Wall Ball 5 Knees 2 Elbow * Continue Adding 1 Repetition Each Round Until The Time Ends.   Link of the Day This Week's MobilityRead more

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Hi-Hang Snatch – 5 x 5 @ 72% 1RM * Rest 2 Minutes Between Sets Conditioning: 7 Minute AMRAP of: 3 Wall Climbs 6 Burpees 9 Parallette Pass Throughs   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: 10 Rounds: 15 Deadlifts (135/95) 15 Pushups   Midline: 6 Sets: 5 Ab-rollouts (Close, Medium, Wide grip)   Link of the Day This Week's MobilityRead more

Please fill out our ACF/CCP Survey Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 5 x 1 @ 90%1RM * Rest 1 Minute Between Sets   Conditioning: "Sean" 10 Rounds For Time Of: 11 Chest To Bar Pull-Ups 22 Front Squats (75#/55#) * 30 Minute Time Cap 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: High Bar Back Squat 3 x 10 * Rest 3 Full Minutes After Each Set. ** Use the heaviest possible weight. *** These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.   Conditioning: 5 rounds for total working time of: 4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%) 8 Difficult Deficit HSPU Row 24 Calories Rest 1:1 * 25 Minute Time Cap   This Week's MobilityRead more