Front SquatBuild to A Heavy Set of 7 “I’ll Never Let Go”7 Minute Ladder:3/3, 6/6, 9/9, etc…Kettlebell Swings (53/36)Goblet Squats (53/36)3-minute restFor Time:400 Meter Farmer’s Carry (53s/36s)400 Meter Run Every Time You Break Tomorrow’s Forecast:Running – Push-ups – Sit-ups Box Brief:Each year we partner up with our local first responders in the Annual Maltz Challenge,... Read More

“Bad Breakup”For Time:330 Double Unders77 Handstand Push-ups55 Deadlifts (275/185) Tomorrow’s Forecast:Kettlebell Swings – Goblet Squats – Farmer’s Carry Box Brief:Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us. Unfortunately, due to COVID 19 restrictions, we are not... Read More

“Open WOD 16.1”20 Minute AMRAP:10 Overhead Lunges (95/65)8 Bar Facing Burpees10 Overhead Lunges 8 Chest to Bar Pull-ups Tomorrow’s Forecast:Double Unders – Handstand Push-ups – Deadlifts Box Brief:The Open is here! Every Thursday, starting February 11th, CrossFit HQ will announce an individual workout. Each athlete will have until the following Monday at 5pm to complete... Read More

“Open WOD 19.2”8 Minutes to complete:25 T2B50 Double unders15 Squat Cleans (135/85)25 T2B50 Double Unders13 Squat Cleans (185/115)If completed before 8 minutes, add 4 minutes to the clock and proceed:25 T2B50 Double Unders11 Squat Cleans (225/145)If completed before 12 minutes, add 4 minutes to the clock and proceed:25 T2B50 Double Unders9 Squat Cleans (275/175If completed... Read More

“Empty Nester”4 Rounds: (24 Total Minutes)Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)Barbell Movement (45/35)Round 1 – Front Rack Reverse LungesRound 2 – Strict PressRound 3 – Back SquatRound 4 – Bent Over Row3 Minute Window – Player’s Choice400 Meter Run500 Meter Row1000 Meter Bike Tomorrow’s Forecast:Toes to Bar – Double Unders –... Read More

7 Sets Not for Time:3 Heavy Deadlifts5 High Box JumpsTomorrow’s Forecast:Lunges – Strict Press – Back Squat – Bent Over Row – CardioRecovery of the Week:Stretching is a fundamental tool we can use to assist in the recovery process. Follow along with this 15 minute video to take advantage!

“Kickstarter”20 Minute AMRAP:200 Meter Run20 Dumbbell Ground to Overhead (50/35)30 Sit-ups20 Hand Release Push-upsTomorrow’s Forecast:Deadlifts – Box Jumps Question of the Week:What’s one thing in your daily routine you can’t live without?

“Freedom Sauce”3 Minute AMRAP:21 Overhead Squats (95/65)21 Lateral Burpees Over BarMax Calorie Row3-minute rest 3 Minute AMRAP:18 Overhead Squats (115/85)18 Lateral Burpees Over BarMax Calorie Row3-minute rest3 Minute AMRAP:15 Overhead Squats (135/95)15 Lateral Burpees Over BarMax Calorie Row3-minute rest 3 Minute AMRAP:12 Overhead Squats (155/105)12 Lateral Burpees Over BarMax Calorie Row Tomorrow’s Forecast:Running – Ground... Read More

Recipe of the Week:This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad. Ingredients:2 cups shredded chicken1 avocado1/2 tsp garlic powder1/2 tsp salt1/2 tsp pepper2 tsp lime juice1 tsp fresh cilantro1/4 cup mayo1/4 cup plain Greek Yogurt Instructions:1) Mix all ingredients in a large bowl. Cover and... Read More