Snatch Technique10 Minute EMOM:1 Snatch Deadlift1 Hang High Pull1 Hang Power Snatch1 Overhead Squat1 Squat Snatch “Open WOD 16.3”7 Minute AMRAP:10 Power Snatches (75/55)3 Bar Muscle-ups Box Brief:Here is a great way to mix up your dinner AND meal prep. Try this Cowboys Pie Recipe. Ingredients:Chili1 tablespoon avocado oil1 tablespoon fresh garlic, minced1 cup diced... Read More

“Len Barry”1 Round:800 Meter Run55 Push-ups70 Sit-ups2 Rounds:600 Meter Run25 Push-ups35 Sit-ups3 Rounds:400 Meter Run15 Push-ups20 Sit-upsTomorrow’s Forecast:Snatches – Bar Muscle-ups Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).Throwback of the Week:Throwback to the send... Read More

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!