Power Clean + Push Jerk (Compare to 1/24/19)Build to a Heavy Complex Grace For Time:  30 Clean and Jerks READ MORE

5 Rounds for time of:  400m Run  30 Box Jumps 24/20″  30 Wall-Ball Shots 20/14lb Today is another Girls Benchmark workout. Sustainable efforts across all of our rounds is the training focus. We will have a 30 minute time cap to complete. READ MORE

For Time:Run 600m10 DB Burpee + Deadlift30 DB Power SnatchRun 600 meters10 DB Burpee + Deadlift30 DB Clean & JerkRun 600 meters10 DB Burpee + Deadlift30 DB Thrusters Loading:20/15lb35/20lb50/35lb READ MORE

Today is one the Classic CrossFit benchmark workouts “Christine” that uses our bodyweight on the deadlift barbell.  We are modifying this for our needs by adding a rest after each round to preserve the intensity per round. 3 Rounds:500 meter row12 Deadlifts... READ MORE

Memorial Day (5-27-19) is quickly approaching. Each year on memorial day we participate in The MURPH challenge. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he... READ MORE

3 Rounds:10 Front Squats20 Kipping Pull-ups50 Double Unders READ MORE

5 Rounds:1 Minute Wallballs (20/14lb)1 Minute Abmat Sit-Ups1 Minute Calorie RowRest READ MORE

5 Rounds:10 Power Cleans10 Burpees Loading:65/45lb Fundamentals95/65lb Fitness115/80lb RX135/95lb RX+ READ MORE

3 Rounds:30 Kettlebell Sumo DL High Pulls150′ Walking Lunge READ MORE