WOD

Strength: 3×3  Press 1×3 @70% 1×3 @80% 1×3+@ 90% Work 1  Rope Climb or  5 Rope Lowers  (Beginner) 2 Rope Climbs  (Intermediate) 3   Rope Climbs (Advanced) -then- 3 Rounds of: 50 Double-Unders 20 OH Plate Lunges (45/25#) -then- 1  Rope Climb or  5 Rope Lowers  (Begi

    Strength  3×3 ( make-up day ) 1×3 @70% 1×3 @80% 1×3+@ 90% Snatch Prep Work 20 Ground to Overhead 95/65# Run 800m 20 Ground to Overhead 95/65# Run 800m Accessory  8 Minutes of Strict Toes to Bar

Your prayers have been answered ( No Shae we haven’t reached 75 reviews yet ) .We heard your concerns and are taking steps to address within our time and budget . Here are some of the improvements you will see in the upcoming weeks or months. In order to be best Crossfit / Boxin

Strength 3×3  ( Back Squat) 1×3 @70% 1×3 @80% 1×3+@ 90% Work: Stiff Karen: With a partner, 300 Wall Balls 20/14# For time. *ball can never touch the ground, partner not doing wall ball must hold hollow or arch* Accessory: 50 AB Wheels Hey Y’all week two of ou

Just wanted to throw a heads-up your way and say everyone has been performing very well during the first week of Wendler 5/3/1 Strength cycle. I have noticed some of you have been feeling great and hitting numbers you haven’t struck in a while. Keep up the good work. Next week will be

Hi we have a big day tomorrow with our first week of  the Wendler  5/3/1 training program almost wrapping up.  I hope you all feel good and getting the rest that you need to fulfill the requirements of the Wendler Program.  Just a heads up if you have any friends interested in your fi

Strength: Snatch Prep  and warm-up or Clean and Jerk practice As Partners Men  800m Run Together then complete 40 ground to overhead 135 40 box jump over 30 80 wall ball 20 40 box jump over 30 40 ground to overhead 135 Female RX As Partners 800m Run Together then complete 40 ground to

Skill : Rope Climb Strength 3×5  Press 1×5 @ 65 % 1×5 @ 75 % 1×5+ @ 85 % Work 21-15-9 of Burpee Ghd sit-up [or v-ups] Back squat at 135/95 lbs Accessory  3×5 Turkish Get-ups ( or Partials )  

Strength: 3×5 Back Squat 1×5 @ 65 % 1×5 @ 75 % 1×5+ @ 85 % *After each set of Back-Squats haver athletes perform either ring dips or the Matadors ( not to failure) Work Complete 5 rounds for time: 185/ 105 lbs any Way Overhead – 5 Reps Strict Pull Ups – 7 Reps Toes