“Cardi-B”5, 4-Minute AMRAPs:30/20 Calorie Row20/15 Calorie Bike or 15 BurpeesMax 10m Shuttle Runs4-minute rest Tomorrow’s Forecast:Thursday’s workout calls for sit-ups, push-ups and slam balls. Box Brief:Bring A Friend Day is on Thursday. Recovery of the Week:CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training. “It’s not quality or quantity. It can... Read More

Front Rack Reverse LungeBuild to a heavy set of 4“Control-Alt-Delete”10 Minute AMRAP:50 Foot Front Rack Kettlebell Lunge 50 Double Unders Tomorrow’s Forecast:Wednesday’s workout calls for rowing, biking and running.Box Brief:Bring A Friend Day is on Thursday. Question of the Week:What sport would you compete in if you were in the Olympics?

“Saving Grace”In Teams of 3 (30-minute cut-off)3 Rounds:60/50 Calorie Row50 T2BIn Time Remaining:30 Clean and Jerks (95/65) 30 Clean and Jerks (115/85) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Clean and Jerks (205/145) Tomorrow’s Forecast:Tuesday’s workout calls for lunges and double unders.Box Brief:Bring A Friend Day... Read More

“Barn Burner”3 Minute AMRAP:9 Bar Facing Burpees21 Front Squats (95/65)Max Calorie Row3-minute rest3 Minute AMRAP:9 Bar Facing Burpees18 Front Squats (115/85)Max Calorie Row3-minute rest3 Minute AMRAP:9 Bar Facing Burpees15 Front Squats (135/95)Max Calorie Row3-minute rest3 Minute AMRAP:9 Bar Facing Burpees12 Front Squats (155/105)Max Calorie Row3-minute rest3 Minute AMRAP:9 Bar Facing Burpees9 Front Squats (185/135)Max Calorie... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls for burpees, squats and rowing. Throwback of the Week:Throwback to park workouts!