- CORE/MIDLINE - 30-20-10 of: Medball Sit-ups Medball Russian Twists (1,2,3,4 count) *1:00 min Low Plank Hold after each set. *Deload day because of The [...]

- STRICT GYMNASTICS - 5 sets: 10 Banded Strict Pull-ups 10 Pause Push-ups *grab a band that allows you to do 10 reps in a [...]

- STRENGTH - Cleans 10-8-6-4-2 of: Touch and Go Squat Cleans *Going up in weight each set. *Rest as needed in between. - WORKOUT OF [...]

- STRENGTH - Bench Press 4 sets: 10 Barbell Bench Press @ working up to a tough 10 12 Single DB Tricep Extensions *Take your [...]

Box is closed for our Special WHARF WORKOUT! 10:30AM at the Wharf! Friends and Family welcome, stay for cocktails after if you’re 21+ Feel Free [...]

- WORKOUT OF THE DAY - CrossFit Open Workout 23.1 14 Min Timecap • 60 cal row • 50 toes to bar • 40 wall [...]

- STRENGTH - Strict Press Work up to a heavy single. *Use racks here. *Take your time. - WORKOUT OF THE DAY - 3 Rounds [...]

- ENDURANCE - Bike Test 1:00 min Max Effort Calorie Echo Bike *Go ALL OUT here. *Score = total calories. - WORKOUT OF THE DAY [...]

- STRENGTH - Front Squat Work up to a heavy single. *Take your time. - WORKOUT OF THE DAY - For Time: 75 Overhead Squats [...]

- STRICT GYMNASTICS - 5 x 6 of: Strict HSPU *5 Strict Pull-ups after each set - WORKOUT OF THE DAY - AMRAP 15: 2 [...]