- STRENGTH - Back Squat For Quality: 12 Back Squats @ RPE 5 9 Back Squats @ RPE 5.5 6 Back Squats @ RPE 6 6 Back Squats @ RPE 6 3 Back Squats @ [...]

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 Yellow Falcon 8am -4pm! Contact coach Jess or Lu if [...]

- STRENGTH - Back Rack Lunges 8 @ RPE 7 6 @ RPE 8 4 @ RPE 9 2 @ RPE 9.5 *Lunges are forward. Use racks. *Take your time. - WORKOUT OF THE DAY [...]

- STRENGTH - 10 sets: 1 Snatch @ RPE 7-10 *Goal = Get vertical, use your legs, and speed under. *Stick to your RPEs. - WORKOUT OF THE DAY - EMOM 15: 5 Squat Snatch [...]

- GYMNASTICS PRESSING + DOUBLE UNDER WORK - 1 set of: Max Effort Strict HSPU Rest 2:00 1 set of: Max Effort Kipping HSPU Rest 2:00 For Time: 100 Double Unders or 100 Crossover Singles [...]

- STRENGTH - Conventional Grip Deadlifts 3 @ RPE 6.5 2 @ RPE 7 1 @ RPE 7.5 1 @ RPE 8 1 @ RPE 8.5 1 @ RPE 9 1 @ RPE 9.5 1 [...]

- 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 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups [...]

- WORKOUT OF THE DAY - In teams of 2: For time 1000m row 50 thruster 800 m row 40 thruster 600m row 30 thruster 400m row 20 thruster 200m row 10 thruster TC: 30 [...]

- STRENGTH - Back Rack Lunges 8 @ RPE 6.5 8 @ RPE 7 6 @ RPE 7.5 6 @ RPE 8 *Perform 10 Explosive Jump Squat after each set. *Lunges are forward. Use racks. [...]

- OLYMPIC WEIGHTLIFTING - 7 sets: 1 Power Snatch + 1 Snatch @ RPE 6.5-8 *Goal = Get vertical, use your legs, and speed under. *Stick to your RPEs. - WORKOUT OF THE DAY - [...]