12-11-10-9-8-7-6-5-4-3-2-1 Dips Deadlifts (135/95) Push Ups Ring Rows Overhead Walking Lunge (45/25)

A) Find 1RM Bench Press B) 10 Rounds: teams of 2 4-Bench Press @80% 40-Double Unders Just in case you can’t make it to class today…. Here is workout to do at home: 7 Rounds: 7-Air Squats 7-Burpees Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games  CrossFit Games Schedule:... Read More

For Time: 66-Box Jumps (24/20) 55-SDLHP (115/85) 44-T2B 33-Pull Ups 22-HSPU 11-S2OH (115/85) Just in case you can’t make it to class today…. Here is workout to do at home: 5 Rounds: 1 Minute Handstand Hold/Push Up Plank 1 Minute Plank on your Forearms **The time is accumulative. Complete a total of 60 seconds in... Read More

“Tabata” Push Ups Sit Ups Squats Burpees  Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games  CrossFit Games Schedule: Monday, July 20th- Normal Class Schedule—no open gym Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open... Read More

“Grace” For Time: 30-Clean and Jerks (135/95) Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games  CrossFit Games Schedule: Monday, July 20th- Normal Class Schedule—no open gym Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym Wednesday, July 22nd- 5:15, 8:30, 9:30 & 11:30am, 4:30 & 5:30pm—no open... Read More

15 Minute AMRAP: 150 Meter Run 15-Wall Balls (20/14) 15-Ring Push Ups Click the link to see how to watch The CrossFit Games: How to Watch The CrossFit Games   CrossFit Games Schedule: Monday, July 20th- Normal Class Schedule—no open gym Tuesday, July 21st- 5:15, 9:30 & 11:30am, 3:30, 4:30 & 5:30pm—no open gym Wednesday, July 22nd- 5:15, 8:30, 9:30... Read More

For Time: 75-Double Unders -then- 21-15-9 KBS (72/53) Front Rack Walking Lunges (72/53) -then- 75-Double Unders @ Minute 15, start… For Time: 75-Double Unders -then- 21-15-9 Pull Ups Burpees to 6″ Target -then- 75-Double Unders   There will be no classes this Saturday because of the Games Celebration.  

10 Minute Ladder: (1,2,3,4,5,6,7,8,9,etc…) Power Clean (225/155) Strict HSPU   

5 Rounds: teams of 2 5 Minutes of Rowing 5 Minutes Rest **while one partner rows the other rests **score=total meters    

5-4-3-2-1—Front Squat