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A. 21 – 15 – 9 reps of Deadlift (225,155) Box Jump (30,24)   B. Finish with 5 rope climbs.        

“FRAN” 21-15-9 Thrusters (95/65) Pull Ups Scaling: Thrusters: Choose a weight that allows the workout to be complete in under 10 minutes. Pullups: If unable to perform the prescribed number of pullups, scale the number accordingly or use a band. Fran- CrossFit (Video)   “Hope For Cures with Emma Grace” – On Saturday, July 6th,…

Come on down and find out! Jackie,

Gino’s Birthday WOD A. AMRAP in 2 Minutes:Row (Calories) B. For Time: 20 Sumo Deadlift High Pull, 95/65 lbs 35 Wall Balls 20/14 lbs 600 m Run 35 Wall Balls 20/14 lbs 20 Sumo Deadlift High Pull, 95/65 lbs C.AMRAP in 2 Minutes: AbMat Sit-Ups     Articles; Do this, and your day might improve…

A. Bench Press @ 20X1 3-3-3-3-3 B. 3 rounds of: 5 wall climbs 10 pistol squats 15 pushups Finish with; 400m Farmer’s Carry (53′s/35′s)   On Saturday, July 6th, we will be participating in a worldwide fundraiser known as “CrossFit for Hope”. CrossFit for Hope will benefit St. Jude Children’s Research Hospital to combat childhood…

A. 7×1 Strict Pull Ups (Rest 60 seconds between sets – Aim for the most challenging Pull Up you can do. Chin ups are acceptable as well) B. 21-15-9 reps of Burpees KB Swing (32/24kg) Double Unders (If can’t do DU’s must sub alternating jumping lunges) As soon as workout is completed – 2 min…

Complete as many rounds and reps as possible in 30 minutes of: 5 Deadlifts (95,65) 5 Power cleans 5 Front Squats 5 Push Press 5 Back Squat 200m run Hope for Cures – Saturday, July 6th We’ll be participating in this fundraiser to help fight catastrophic children’s diseases. Consider helping us fundraise or create a…

Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…