- STRENGTH - Bench Press 5-4-3-2-1 of: Bench Press @ ascending *12 Single DB Bent Over Rows after each set. (6 per arm) *Take your [...]

- WORKOUT OF THE DAY - 5 Rounds For Time: Teams of 2: 800 Meter Run 60 Air Squats 40 T2B 20 Shoulder To Overhead [...]

- CROSSFIT OPEN WORKOUT 23.2 - 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep [...]

- 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 [...]