“Whitten” KB Swings x 22 (70/53) Box jumps x 22 Run 400 meters Burpees x 22 Wall Ball x 22 5 rounds “Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died...Read More

EMOM for 12 minutes:Turkish Get ups x 3Rest 4 minutes then:EMOM for 8 minutesDouble Unders x 20or Singles x 100 Some pretty good TGU demonstration!   More Double Under Instruction!Read More

Back Squat Use 90% of your 1RM 5@ 75% – 3@85% -1+@ 95% OR Power Snatch 8 x 2 @ 80% WOD 50 Double Unders 40 Sit ups 30 Box jumps 20 Thrusters 10 HSPU 3 roundsRead More

Front Squat Use 90% of 1 RM then: 3 @ 70%, 3 @ 80%, 3+ @ 90% WOD Deadlifts x 10 Dips x 10 10 Rounds Cash out: 3 rope climbsRead More

Overhead PressUse 90% of 1 RM then:3 @ 70%, 3 @ 80%, 3+ @ 90%orSnatch Balance work WODRun 800 metersPush Press x 15Sit ups x 30Back Squat x 50Toes to Bar/Knees to Elbow x 30Muscle Snatch x 15Run 800 meters Rx weight for barbells is 95#/65#Any variety sit ups you’d like…med ball, GHD Muscle Snatch!Read More

StrengthHeavy Bear Complex x 5 roundsRest as needed between rounds or WODThrusters x 3Burpees x 6Dips x 9AMRAP 3 minutesrest 1 minute4 rounds   Bear Complex! Thruster tips!Read More

Deadlift Use 90% of 1 RM then: 3 @ 70%, 3 @ 80%, 3+ @ 90% OR Split Jerk work/ 3×6 @ 70% WOD “Pick Your Poison” HSPU x 6 or Push ups x 12 Weighted lunges x 10 or Barbell box step ups x 10 Barbell roll outs x 10 or Med Ball Sit...Read More

Back Squat Use 90% of 1 rep max and then: 3@70% – 3@80% – 3+@90% OR Power Clean 3 x 6 @ 75% WOD Power Cleans x 10 Ball Slams x 15 Box Jumps x 20 5 roundsRead More

I’mmmm baaaaackk!!! Get your slack selves to the gym!!  All classes will be running as normal!! Close Grip Bench Press 5@65%, 5@75%, 5+@85% Double Unders x 20 (singles x 50-100 depending on capacity) Pull Ups x 10 KB Swings x 10 10 roundsRead More

Front Squat Take 90% of your NEW 1 Rep Max then hit 5 x 65% – 5 x 75% – 5 x 85% OR Clean Pull 5 x 5 WOD “Josh” 21 OHS (Overhead Squats) (95/65) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups “Josh” is a CrossFit Hero WOD named...Read More