WOD

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... 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... 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... 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... 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... Read More

WE TARGET THE 99% “Most affiliates, including CrossFit Pneuma, don’t have Games-level athletes. So our programming reflects that: the 99 percent. The one workout a... Read More