A) Build to a max set of: 1-Pause Back Squat 1-Back Squat -then- 5 reps of above in as few sets as possible.  B) For Time: 500 Meter Row Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness... Read More

   “Helen” 3 Rounds: 400 Meter Run 21-KBS (53/36) 12-Pull Ups Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked... Read More

  20 Minute AMRAP: teams of 2 15-Wall Balls (20/14) 10-Calorie Row 5-Dumbbell Box Step Overs (24/20) *Partner A completes a full round, then switch.  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign... Read More

   “Open WOD 15.4” 8 Minute AMRAP: 3-HSPU 3-Cleans (185/125) 6-HSPU 3-Cleans 9-HSPU 3-Cleans 12-HSPU 6-Cleans *etc., adding 3 reps to handstand push ups each round, and 3 reps to the clean every 3 rounds.  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition... Read More

  21-15-9 Dead lift @50% of 1RM Back Squat @50% of 1RM (from rack)  Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you... Read More

A) 3-3-3-3-3-3-3—Bench Press @80%+      3-3-3-3-3-3-3—Strict C2B Pull Ups w/ 3 second hold at the top B) “Tabata” 😁 Box Brief: Weightlifting Clinic is tonight at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games... Read More

10 Rounds Each: teams of 2  90 seconds at 80% effort Row 30 seconds at 100% effort Row Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games Open... Read More

  “Open WOD 15.3” 14 Minute AMRAP: 7-Muscle Ups 50-Wall Balls (20/14) 100-Double Unders Box Brief: Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class.  The CrossFit Games Open is the world’s premier... Read More

   For Time: 30-Jerks (135/95) 400 Meter Run 20-Cleans (135/95) 800 Meter Run 20-Cleans 400 Meter Run 30-Jerks Box Brief: The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter... Read More

   5 Minute AMRAP: Inverted Burpees *rest 5 minutes 4 Minute AMRAP: 10 Meter Shuttle Runs *4 minute rest 3 Minute AMRAP: Chin Over Bar Hold *3 minute rest 2 Minute AMRAP: KBS (72/53) *2 minute rest 1 Minute AMRAP: Unbroken T2B Box Brief: This Saturday we will only have one class at 9am.  Whole... Read More