- WORKOUT OF THE DAY - 4 Rounds For Time: 400 Meter Run (Together) 30 Deadlifts @ 225/155 20 Burpee Box Jump Overs @ 30/24” *Split DLs & BBJO as needed. *TC: 30:00 F: 155/105 [...]

- STRENGTH - Push Press 8 @ RPE 5 6 @ RPE 5.5 4 @ RPE 6 4 @ RPE 6 2 @ RPE 6.5 *Perform 10 Ring Rows after each set. *Use racks. *Take [...]

- STRENGTH - 7 sets: 1 Clean + 1 Hang Clean @ RPE 5-6 *Goal = Get technical, vertical, and work on your bar path. - WORKOUT OF THE DAY - 10 Rounds For Time: [...]

- ODD OBJECT + MIDLINE - 5 sets: 10 V-ups :30 sec Low Plank Hold 100’ Farmers Carry @ Heavy KBs or DBs *Take your time. Keep it fast. - WORKOUT OF THE DAY - [...]

- STRENGTH - Bench Press 10 @ RPE 5 8 @ RPE 5.5 6 @ RPE 6 8 @ RPE 5.5 10 @ RPE 5 *Perform 10 Barbell Bent Over Rows after each set. Moderate [...]

- 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 [...]