- 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 = 50 ft) *Add 5 burpee pull-ups after each round. [...]

- 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 Open 23.2 - WORKOUT OF THE DAY - EMOM x [...]

- 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 row with some level of difficulty. *2 sec pause at [...]

- 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 THE DAY - 5 Rounds For Time: 9 Front Squats [...]

- STRENGTH - Bench Press 4 sets: 10 Barbell Bench Press @ working up to a tough 10 12 Single DB Tricep Extensions *Take your time here. - WORKOUT OF THE DAY - For Time: [...]

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 to share invite! RSVP Here: https://www.eventbrite.com/e/workouts-on-the-river-at-with-downtown-strength-and-conditioning-tickets-440533797447

- WORKOUT OF THE DAY - CrossFit Open Workout 23.1 14 Min Timecap • 60 cal row • 50 toes to bar • 40 wall ball shots • 30 cleans • 20 muscle ups Women [...]

- STRENGTH - Strict Press Work up to a heavy single. *Use racks here. *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 21/18 Cal Row 15/12 Cal Ski 9 DB [...]

- ENDURANCE - Bike Test 1:00 min Max Effort Calorie Echo Bike *Go ALL OUT here. *Score = total calories. - WORKOUT OF THE DAY - HeroWod “Half Burt” For Time: 25 Burpees 400 Meter [...]

- STRENGTH - Front Squat Work up to a heavy single. *Take your time. - WORKOUT OF THE DAY - For Time: 75 Overhead Squats EMOM starting @ 0:00 perform 25 Double Unders F: 35/45 [...]