Athletes: Ron and Brian dedicating skill time, improving on mechanics and technique of the pull-up. Improved Heart Health Increased Joint Mobility Builds Functional Core Strength Bulletproof Mental Fitness Sure, looking great naked could be on any list, but we chose to focus on... READ MORE

PERFORMANCE3 Rounds for time of:36 Box Jumps (24/20″)24 Sumo DLHP (75/55lb)12 Burpees FITNESS & FUNDAMENTALS3 Rounds (w/10 min time cap):36 Box Jumps (20″ OR < Box Height)24 Sumo DLHP (55/45lb)12 Burpees *Box Step-Ups can be substituted to accommodate for injuries. READ MORE

“MARYANN” Complete 5 Rounds: 7 Strict Handstand Push-Ups 14 Alternating Pistol Squats 21 Double-Unders READ MORE

CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders CrossFit Games Open 17.5 Scaled 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders CrossFit Games Open 17.5 Masters 55+ Scaled 10 rounds for time of: 9 thrusters 45# / 35# 35 single-unders READ MORE

“OLD FART 50” 50 Calorie Row 50 Walking lunges (50/35#) 50 American KBS (24/20kg) 50 Box Jumps (24/20″) 50 Toes-To-BarFITNESS/FUNDAMENTALS (Modify Loading as needed) 30 Calorie Row 30 Walking lunges (50/35#) 30 American KBS (24/20kg) 30 Box Jumps (24/20″)... READ MORE

A. Back Squat (Find a Heavy 10 Rep) A solid goal for this lift is 75% of our 1 Rep Max Back Squat B. Metcon 3x700m Recovery Row *3-min rest per piece READ MORE

A. Hang Power Clean (Find a Heavy Triple Rep for the Day) B. Metcon (AMRAP – Reps) AMRAPx13: 4 Renegade Rows (35/20#) 2 Hang Power Clean (115/80#) 4 Renegade Rows 4 Hang Power Clean 4 Renegade Rows 6 Hang Power Clean 4 Renegade Rows 8 Hang Power Clean 4 Renegade Rows 10... READ MORE

5 Rounds of 30/30 Timed Intervals: A1. Strict Pull-Ups A2. Alt DB Front Rack Step-Up (50/35#) A3. Double-Unders With movements A1-A2 we are NOT looking for the maximum repetitions. We are looking for BETTER. Better mechanics and better technique across :30 seconds of effort, each... READ MORE

WHAT? Virtuosity In Movement Workshop – Handstand Push-Ups for ALL levels. WHO? This is a public event. Members are free. You do not have to be a member at CrossFit Pneuma to participate. All CrossFitters looking to increase their knowledge and skill set are welcome to... READ MORE

RED FRIDAY – “POP SMOKE” Timed Intervals x 5 Rounds: 30 Seconds, Max Calorie Row Rest 1 minute 30 Seconds Max DB Thrusters (50/35#) Rest 1 minute 30 Seconds Max Double-Unders Rest 1 minute *Scoring = Total Reps + Calories Rowed READ MORE