Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Establish a 1RM Back Squat   Conditioning: 5 Rounds: 10 Toes to Bar 10 Power Snatch (75/55) 10 Wallballs (20/14)   Link of the Day This Week's MobilityRead more

Warm-Up:  Group Dynamic   Conditioning: "Fran" 21-15-9 Thrusters (95/65) Pullups   This Week's MobilityRead more

Warm-Up: Group Dynamic   Barbell Gymnastics: Establish a 3RM Hang Power Clean   Conditioning: 3 rounds for time of: 12 Burpee Over-the-Box Jumps (30/24) 9 Muscle-Ups 7 Deadlifts (315/225)   This Week's Mobility:Read more

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