3x 10 Dumbbell lat pull over 8-10 Strict Pullups 20 Alt DB Hammer curls Then… 3 Rounds For Time: 30 Deadlifts 115/75 10 Burpees to plate 30 DB bench Press 10 Burpees to plate 30 Russian Twists with plate (15/side) 10 Burpees to plate 27 Minutes
26.1 For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jumps Overs 20 Wall Ball Shots Time Cap: 12…
Bench Press (Week 1 of 3) 3×10 Rest :90 Between sets. Build over the 3 sets to a moderately heavy set of 10. We do sets of 10 for 3 weeks before dropping to 8s. Then… For Time: 50/40 Cal row 30 Sit-ups 40/35 Cal row 30 Air Squats/vups 30/25 Cal row 30 Barbell Bicep…
Back Squat (3 x 10) Every 2:00 x 3 week 4 of 4 10 Back squats Then…. 5 Rounds For Time: 35 Double Unders / 50 Single Unders 7 Toe To Bar 5 Power Clean and Jerks *16 Min Cap
Due to weather conditions, we’ll be running a modified schedule with classes at 12pm, 4:30pm, and 5:30pm. 🔥 The 2026 CrossFit Open kicks off this Friday — make sure you’re registered! https://games.crossfit.com/open/overview —- 30 Minute AMRAP 20/15 Cal Bike 16 Walking lunges 12 Push Ups 20/15 Cal row Rest 1:00 between rounds Then…. Glute development…
The gym will be closed today due to weather conditions. Stay safe — we’ll keep you posted on reopening. ❄️ 🏋️♂️ The 2026 CrossFit Open kicks off this Friday! For the next three weeks, every Friday we’ll be running the Open WOD in class — come throw down with the community and test your fitness….
20 min AMRAP: 10 Walking Lunges 10 Pushups 5 Hang Squat cleans 5 Shoulder to Overhead 10 Pull-ups 10/7 Cal Bike
For Time: 50/40 Cal row 30 Hang Power Snatch 75/55 40/35 Cal row 30 Wall balls 30/25 Cal row 30 Hang power cleans 20/15 cal row 30 Box Step Overs Body Weight only 20/15 cal Bike 30 Box Step Overs Body Weight only 30/25 Cal Bike 30 Hang Power cleans 40/35 Cal Bike 30 Wall…
Strength WOD 8 Rounds 10 Db Farmers hold reverse lunges 3 Deadlifts 70-80% Then…. For Time: 30-20-10-20-30 Kettlebell Swing Incline DB Bench Press Sit Up. 20 Minutes
Long Conditioning…. 2 Rounds – 1:00 Max Shuttle Runs Goal:8 1:00 Rest – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 1:00 b/t sets – Rest 2:00 (Total of 3:00) – 2 Sets 2:00 AMRAP 15/12 Calorie Row – Max Shuttle Runs Goal:8 Rest 2:00 b/t sets – 1:00 Max…
