Daily WOD

Workout AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit

Strength/Skill 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. Workout BENCHMARK WORKOUT “JACKIE” FOR... Read More

Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS... Read More

Holiday Hours: 8AM Bootcamp and 9-10 Crossfit Only Happy Veterans Day! Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5... Read More

Strength/Skill PARTNER STRENGTH 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the... Read More

Workout “OPEN 20.5” FOR TIME 40 Ring Muscle-Ups 80 Cal Row 120 Wall Balls (20/14)|(14/10)* -20:00 Hard Cap- Partition the work any way. Height for... Read More

Workout RECOVERY WORKOUT EMOM x 24 MINUTES MIN 1 – Row for Cals MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS... Read More

Strength/Skill ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice either in full climbs or seated on box Workout PARTNER WORKOUT IN TEAMS... Read More

Strength/Skill ON A 15:00 RUNNING CLOCK… Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each... Read More

Workout FOR TIME 22-20-18-16-14 DB Push Press (40/30)|(30/20) DB Suitcase Reverse Lunge *200m Run after every full round.