Snatches and Muscle-ups

Register Here Wednesday 1/15 WARM-UP Bike @ Moderate Pace for 2:00 1 ROUND 8 Up-Downs 8 Cossack Squats 8 PVC Pass Through 8 PVC Back Rack Squat Into… 1 ROUND 6 Burpees 6 PVC Lunge Pass Through 6 PVC Overhead Squat 6 PVC Snatch Grip Sots Press Following the...

Tabata Week

Register Here Monday 1/13 WARM-UP 2:00 EZ Warm-up on the Bike or Rower… Into… 2 ROUNDS :30 Active Deadhang 10 Scap Pull Ups :30 Hollow Hold 10 Bootstrapper Squats into.. 2 ROUNDS 10 Kip Swings 10 Tuck-Ups 10 Alt Groiners 10 Russian KB Swings Into.. EMOM x...

Partner Workout Time

Register Here Friday 1/10 WARM-UP ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough Pace Row 1:00 Push-up Plank -Walking Rest 1:00- AMRAP x 4 MINUTES — Light DBs...

CrossFit Benchmark Workout

Register Here Wednesday 1/8 WARM-UP AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12 Scap Pull-Ups 6 Ring Rows   SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)*...

First Week of the New Year

Register Here Monday 1/8 Warm Up 2 ROUNDS 10 Alt Groiners 10 Glute Bridges :30 Shoulder Taps THEN… 2 ROUNDS 5 Inchworms + Push-up 10 Plate to OH Deadlifts 10 Barbell Good mornings :30 HS Hold/Nose to Wall Hold   EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30×1)*...

Bench

Register Here FRIDAY 12/27 Warm Up General Warm Up, AMRAP 5 Minutes: 20 Box Step Ups, 20 Push Ups, 16 Goblet Hold Box Step Ups, Max Duration Freestanding HS Hold with remaining time Time to sneak some skill work into the warm up! For the freestanding HS hold, we want...