Strength Sumo deadlift Heavy 5 Workout 4 RFT 20 DB Snatches (1-50/35) 20 Lunges# (1-50/35) #Each round, alternate the direction you step for the lunges [...]

Strength 1 Cleans Heavy 3 Strength 2 Push Jerk Heavy 3 **First time building up to a heavy clean on its own. This has usually [...]

REST DAY! Relax! Recover! And we'll see you tomorrow!

Workout 21-18-15-12-9-6-3 Power snatch (75/55) Thruster (75/55) Toes to bar *200m run after each round **Wrapping up the week with our long workout. Today we're [...]

Strength Push press E2MOM 5-5-5-5 Workout 12 min AMRAP 1-2-3-4.. Clean and Jerk + Lunge (115/75) Box jumps (30/24) **Back to some pressing strength work, [...]

Strength Back squat 8-8-8-8 Workout 6 RFT 15 KB Swings (70/53) 30 Double unders This workout might look familiar as we did something *very* similar [...]

"Cindy" 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats **Classic CrossFit benchmark workout. Hands should be feeling okay from Monday's toes [...]

Strength 1 Snatch grip deadlift Heavy 5 Strength 2 Hang snatch Heavy 3 **We did some heavy sumo deadlifts last week, and now you're getting [...]

Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow [...]

REST DAY! Relax! Recover! And we'll see you tomorrow.