Strength 1 Front squats 5 x 5 @ 80% - 5 minute rounds Strength 2 Step back lunge 3x14 (7 each leg) Optional cashout/accessory work [...]

Strength Thruster 3RM Workout 4 RFT 12 Sumo deadlift high pull (95/65) 12 Dips 12 Push press (95/65) **Focusing on the workout today, I want [...]

Workout "Helency" 4 RFT 400m run 21 KB Swings (53/35) 15 Overhead squats (95/65) 12 Pull ups ^30 min cap **We're combining two classic girl [...]

Strength Bench press Heavy 10 Workout 10-9-8-7-6-5-4-3-2-1 DB Burpee deadlift (50/35) DB Hang clusters (50/35) **Short week! And we're starting things off with the bench [...]

OPEN GYM ONLY! 8-11AM No "official" workout will be posted, but I'll have 3 (short, medium, long) workouts written on the board if you want [...]

**There is no evening HeroWOD class. This workout can be performed at open gym from 9-11am** "Ship" 9 RFT 7 Squat cleans (185/135) 8 Burpee [...]

Strength Back squat Heavy 5 -Heavy 8 if you didn't squat on Wednesday Workout 10 min AMRAP 10 Pistols (5/5) (A few scaling options) 5 [...]

Workout 5 RFT 21 Deadlifts - 135/95 15 Pull ups 9 Clean & jerk - 135/95 42 Double unders ^30 min cap Rx+ - 155/105 [...]

Strength Press + Push press 3 x 5 @ 80% of 1RM + AMRAP Workout CrossFit Open Workout 15.4 8 min AMRAP of: 3 handstand [...]

Strength Back squat Heavy 8 Workout 90s on/90s off x 5 7 Push ups 14 Amer KB Swings - 53/35 7 Jumping lunges (per leg [...]