Deadlift Build to A Heavy Single-then-1 Set of 5 @ 80% of Today’s 1RM Bench PressBuild to A Heavy Single-then-1 Set of 5 @ 80% of Today’s 1RM Tomorrow’s Forecast:Row – Farmers Carry – Lunge Recovery of the Week:Did you know many of the foods we eat can help reduce inflammation and aid in recovery?... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run Tomorrow’s Forecast:Deadlift – Bench Press Question of the Week:Assuming time traveled was the same, would you rather travel to your dream destination via car, plane, cruise ship or train?

“Open WOD 21.3 & 21.4”For Time:15 Front Squats (95/65)30 Toes to Bar15 Thrusters (95/65)1-minute rest15 Front Squats30 Chest to Bar Pull-ups15 Thrusters1-minute rest15 Front Squats30 Bar Muscle-ups15 ThrustersImmediately Begin a 7 Minute Clock:Build to An Unbroken Complex1 Deadlift1 Clean1 Hang Clean1 Jerk -OR- “Hand Warmer”22 Minute AMRAP:2 Rope Climbs22 Kettlebell Swings (53/36)22 Push-ups Tomorrow’s Forecast:Sit-ups... 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:CrossFit Open WOD 21.3! Throwback of the Week:Throwback to one of our favorite member made memes.

15 – 10 – 5 Unbroken Hang Power Cleans “Divide and Conquer”14 Minute AMRAP: teams of 2Row for Max Meters75 Power Cleans (135/95)150 Sit-upsTomorrow’s Forecast:Goat Day! Recovery of the Week:Watch this great video on some tips to help you through soreness!

“Boop”16 Minute AMRAP:40 Wall Balls (20/14)30 Chest to Bar Pull-ups20 Push Press (115/85)10 Bar Muscle-ups Tomorrow’s Forecast:Row – Power Cleans – Sit-ups Box Brief:Thursday is Bring A Friend Day! Question of the Week:Would you rather live without air conditioning or a vehicle?

“Open WOD 21.2” two heatsFor Time: 20 Minute Cut-off10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches15 Burpee Box Jump Overs30 Dumbbell Snatches15 Burpee Box Jump Overs40 Dumbbell Snatches15 Burpee Box Jump Overs50 Dumbbell Snatches15 Burpee Box Jump Overs -OR-“Hold My Beer”20 Minute AMRAP:200 Meter Run30 Second L-Sit200 Meter Run30 Second Handstand Tomorrow’s... Read More

“Open WOD 21.2”For time:10 Dumbbell Snatches15 Burpee Box Jump-overs20 Dumbbell Snatches15 Burpee Box Jump-overs30 Dumbbell Snatches15 Burpee Box Jump-overs40 Dumbbell Snatches15 Burpee Box Jump-overs50 Dumbbell Snatches15 Burpee Box Jump-overs50-lb. dumbbell, 24-in. boxTime cap: 20 min. Recipe of the Week:Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with... Read More