- ODD OBJECT + MIDLINE - 5 sets: 10 V-ups :30 sec Low Plank Hold 100’ Farmers Carry @ Heavy KBs or DBs *Take your [...]

- STRENGTH - Bench Press 10 @ RPE 5 8 @ RPE 5.5 6 @ RPE 6 8 @ RPE 5.5 10 @ RPE 5 [...]

- STRENGTH - Back Squat For Quality: 12 Back Squats @ RPE 5 9 Back Squats @ RPE 5.5 6 Back Squats @ RPE 6 [...]

GYM WILL BE CLOSED TODAY for normal classes due to our inhouse face off competition with CrossFit Yellow Falcon and Train8Nine. Come support at CrossFit [...]

- STRENGTH - Back Rack Lunges 8 @ RPE 7 6 @ RPE 8 4 @ RPE 9 2 @ RPE 9.5 *Lunges are forward. [...]

- STRENGTH - 10 sets: 1 Snatch @ RPE 7-10 *Goal = Get vertical, use your legs, and speed under. *Stick to your RPEs. - [...]

- GYMNASTICS PRESSING + DOUBLE UNDER WORK - 1 set of: Max Effort Strict HSPU Rest 2:00 1 set of: Max Effort Kipping HSPU Rest [...]

- STRENGTH - Conventional Grip Deadlifts 3 @ RPE 6.5 2 @ RPE 7 1 @ RPE 7.5 1 @ RPE 8 1 @ RPE [...]

- WORKOUT OF THE DAY - 911 Tribute Wod #NEVERFORGET For Time: 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 [...]

- WORKOUT OF THE DAY - In teams of 2: For time 1000m row 50 thruster 800 m row 40 thruster 600m row 30 thruster [...]