Having fun with “Tropical” Saturday Open WOD 26.2! Conditioning: Option 1: Partner WOD Run 200m (together) 400m Row 1200m Bike Run 400m (together) 600m Row 1800m Bike Run 600m (together) 800m Row 2400m Bike Run 800m (together) For time (25:00 cap) †Levels: Intermediate/70+ Advanced: Same numbers Beginner/70+ Scaled: Run 100, 300 row, 900...Read More
Click this link to register for the 2026 CrossFit Games Open! Strength: Deadlift On an every 2:30 clock: 5-5-5-5-5-5 For max load* *No warm up sets. Build to a heavy 5 rep in 6 sets. Reps should be connected. Conditioning: 21-15-9 Deadlifts (225/153) Toes-to-bar Calories biked For time (10:00 cap)...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: Partner WOD 20-16-12 rep rounds of: Squat clean (185/123) 12-10-8 rep rounds of: Strict handstand push-ups …Rest 5:00 and then… 3 Rounds of: 4 Rope climbs (13′) 8 Squat snatches (135/93) 80 Double unders For time †Levels: Intermediate/70+ Advanced: Same reps...Read More
Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not...Read More
Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked …Rest 3:00, then… 6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More
Join us tonight for the Christmas party at 6:00 pm! Friends and family welcome! Conditioning†: Partner WOD (equal work) 30 Calories skied 30 Knee-to-elbows 30 Calories biked 20 Bar muscle-ups 30 Calories rowed 30 Alternating dumbbell snatches (70/50) 2 rounds for time †Levels: Intermediate/70+ Advanced: 26 on all calories, 26 K2E, 30...Read More
No classes on Thursday in celebration of Thanksgiving. Friday class is at 0900 only. Conditioning: 50 Deadlifts (135/93) 40 Shoulder to overhead (135/93) 30 Front squats (135/93) 20 Power cleans (135/93) 10 Thrusters (135/93) For time (18:00 cap) Compare to Friday, 18 November 2022 †Levels: Intermediate/70+ Advanced: Same reps as Advanced, (115/78) Beginner/70+...Read More
