Murph Prep: Kicks off next Monday! Click here to sign-up! Warm-up: Coaches Choice Strength: Front Squat Take 5-6set to build to a heavy 2Rep Use rep sequence: 5-4-3-2-2-2… Then, Drop-set Max reps at 65% from above Aim for 10+ Conditioning: AMRAP 15min 15 Pull-ups 12/9 Cal Row 9 Thrusters Rx’d: 75#/55# Thruster  Rx’d(m): 95#/65# Thruster … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Power Clean Workout: 4 Rounds -400m Run- 3 Rounds: 3 Power Cleans 6 Push-ups 9 Squats -25 Box Jumps- [30min Cap] Rx’d: 95#/65# 24″/20″ Rx’d(m): 115#/85# Rx’d+: 135#/95# 10AM-12PM: Open Gym

Warm-up: Coaches Choice Prep: Burpees Squats Double Unders Wall Balls Workout: [Teams of 2] 4 Sets: AMRAP 4min 10 Synchro Burpees 30 Synchro Air Squats 50 Double Unders* Max Wall Balls** -Rest 2 Minutes between sets- *50 DU’s each, at the same time **Max WB’s, split between the team Single Unders 1:1 Rx’d: 20#/14# WB … Read more

Warm-up: Coaches Choice Strength: 1) Bench Press 5×2 @ 75% Then, Drop set: Max Reps at 65% (add 10# from last week) 2) Deadlift 5×2 @ 75% Then, drop set: Max Reps at 65% Accessory: 3 Rounds [Quality] 8-10 Pull-ups 10-15 Dips 10 Barbell Curls -Strict Pull-ups and/or weights -Ring Dips or Box Dips -Start … Read more

Warm-up: Coaches Choice Workout: 5 Rounds 24/18 Cal Row 2 Lap Farmer Carry -Rest 2min b/t rounds- Rx’d: 53#/35# (2x) KB’s Rx’d+: Equal Cal Bike 70#/53# (2x) KB’s Accessory: 3 Rounds [Quality] 10ea Landmine Rows 12 Landmine Twist (6/6) 10ea Landmine Press

Warm-up: Coaches Choice Strength: Back Squat 1) 5×5 @ 60% + 10# Complete 1set on the min for 5min Example: 200# Max, 130# working weight (120+10) 2) 5×2, 2-3sec pause Complete a set every 90sec same weight as above Conditioning: AMRAP 12min 8 Box Jump Overs 8 Deadlifts 4ea SA DB Strict Press 4 Power … Read more

Warm-up: Coaches Choice DB Prep Complex: 3 Rounds [for quality] 3 SA DB Deadlifts 3 SA DB Front Squats 3 SA Shoulder to OH Complete the entire complex with one arm. Switch arms and repeat. Rest 2min after you have done R/L arms If needed, start with a lighter DB, progress to workout weight (or … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Prep: Hang Power Clean Front Squat Push Press Workout: AMRAP 20min 20 Hang Power Cleans 20 Front Squats 20 Push Press 250m Run Rx’d: 75#/55# Barbell Rx’d+: 95#/65# Barbell 10AM-12PM: Open Gym

Warm-up: Coaches Choice Strength: 1) Bench Press Take 5-6set to build to a moderate/heavy 3Rep 5-4-3-3-3… Then… Drop-set: 1-set max reps at 60% of heaviest 3rep Aim for 8+ Notes: You will have your own spot on the rack, bar, and weights Two Athletes will share the Bench Move Bench between stations after each set (wipe … Read more

Warm-up: Coaches Choice Strength: Clean & Jerk Take 5-6sets to build to a moderate/heavy 1Rep Use rep sequence: 4-3-2-1-1-1.. Movement option 1: Squat Clean & Split Jerk Movement option 2: Power Clean & Push Jerk [15min Time Limit] Conditioning: AMRAP 20min 30 Air Squats 20/15 Cal Row 7 C&J Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: Alt. … Read more

Warm-up: Coaches Choice Workout: Part #1: AMRAP 18min Meter Row On the 3min mark [starting at 0:00] 50 Double Unders 12 Burpees Rx’d+: Bike Rest 4min, then… Part #2: AMRAP 8min [for quality] 5-8 Pull-ups* 30sec-1min Side Plank [R] 10-15 Ring Dips** 30sec-1min Side Plank [L] *Work on strict and/or weighted pull-ups **Work on jumping … Read more

Warm-up: Coaches Choice Strength: Back Squat Take 5-6sets to build to a heavy 3rep Rep Sequence: 5-4-3-3-3… Then, Drop-set Max Reps at 60% Aiming for 10+ Conditioning: AMRAP 15min 250m Run 30 Wall Balls 20 SA DB Power Snatch 15 Toes to Bar Rx’d: 20#/14# WB 35#/20# DB Rx’d+ 50#/35# DB GHD’s (15)

9AM: CrossFit Class Warm-up: Coaches Choice Workout: [Teams of 2] Follow the leader style AMRAP 8min 15/12 Cal Row 20 Push-ups 40 Double Unders -2min Rest- AMRAP 8min 15/12 Cal Ski 8ea SA DB Power Cleans 40 Double Unders -2min Rest- AMRAP 8min 15/12 Cal Bike 5ea SA DB Devil Press 40 Double Unders Rx’d: … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Workout: “21.3 & 21.4” Part 1: [15min Time Cap] 15 Front Squats 30 Toes to Bar 15 Thrusters -Rest 1min- 15 Front Squats 30 Pull-ups 15 Thrusters -Rest 1min- 15 Front Squats 15 Burpee Pull-ups 15 Thrusters Rx’d: 75#/55# Rx’d+: 95#/65# Chest to Bar Pull-ups (30) … Read more

Warm-up: Coaches Choice Prep: Box Jump KB Swing Bear Crawl Workout: 5 Rounds 25 Box Jumps 1-Lap Bear Crawl 30 Russian KB Swings Rx’d: 24″/20″ Box 53#/35# KB Rx’d+: 30″/24″ Box (15reps) 70#/53# KB Cool Down: Foam Roll: Quads IT-Band Lats Lower Back

Warm-up: Coaches Choice Prep: Deadlift 2-3sets of 3-4reps, building to your workout weight Workout: For Time: 500-500-500 Meter Row 21-15-9 Deadlift 500-500-500 Meter Row 42-30-18 HR Push-ups [35min Time Cap] Rx’d: 155#/105# Deadlift Rx’d+: 1200m Bike 225#/155# Deadlift How to: 500m/21/500m/42 500m/15/500m/30 500m/9/500m/18 Scaled: 350m Row 15-12-7 DL 30-21-12 HR Push-up

Warm-up: Coaches Choice Workout: Part #1: From CrossFit.com 50-40-30-20-10 Cal Row Wall Ball 20#/14# Wall Ball When you finish -Rest 5min- Part #2 Accessory: 3 Rounds [quality] :30sec-1:00min Side Plank [R] 10 Bulgarian Split Squat [R] :30sec-1:00min Side Plank [L] 10 Bulgarian Split Squat [L]

Warm-up: Coaches Choice Strength: 1) Push Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 2) Push Jerk 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 3) Banded Tricep Pull Downs 25-25-25 ~5min Conditioning: AMRAP 12min 30 Double Unders 15 Shoulder to OH 30 Double Unders 15 … Read more

9AM: CrossFit Class Warm-up: Coaches Choice Workout: [35min Time Cap] 20 Power Cleans 250m Run 30 Pull-ups 250m Run 40 Sit-ups 250m Run 50ea Walking Lunge 250m Run 40 Sit-ups 250m Run 30 Pull-ups 250m Run 20 Power Cleans Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Strict Pull-ups GHD Sit-up (20) Run and Lunge w/Sand Bag, … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Prep: Workout: “12.2” [20min Time Cap] 10-20-30-40-50 Alt. SA DB Power Snatch 15-15-15-15-15 Burpee Box Jump Overs Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB 4PM-6:30PM: Friday Night Lights Heat Times: 4:15pm 4:50pm 5:25pm 6:00pm <—Last Heat Max of 12 athletes per heat Reserve your spot … Read more

Warm-up: Coaches Choice Prep: Burpee Pull-up SA DB Hang Power Snatch Wall Ball Workout: [Teams of 2] AMRAP 20min 20 Burpee Pull-ups 40 SA DB Hang Power Snatch 60/50 Cal Row Rx’d: 35#/20# DB Rx’d+: Equal Reps Burpee Bar Muscle-ups 50#/35# DB Equal Cal Bike Rest 5min…Then, Accessory: AMRAP 8min [for quality] 10 Barbell Bicep … Read more

Warm-up: Coaches Choice Strength: 1) Clean High Pull 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~6min to 7min 2) Hang Power Clean 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~6min to 7min 3) Power Clean 4-3-2-1-1… Take 5-6set to build to a heavy 1rep ~8min to 10min Conditioning: AMRAP 7min 1-2-3-4-5… … Read more

Warm-up: Coaches Choice Strength: 1) Shoulder Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min 2) Push Press 3-3-3-3… Take 4-5sets to build to a heavy 3rep ~7min to 8min Conditioning: AMRAP 16min 10 Push Press 12 Toes to Bar 14 Back Squat 16/12 Cal Row Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: … Read more

Snow Day: Gym will be closed Monday, 3/15 We will keep you updated on Tuesday classes.  Best case: Full day Worst case: 1/2 day (no 6am or 9am) Worst-worst case: Closed again WOD@HOME: 4 Rounds 20 Burpees 30 Reverse Lunges 40 Sit-ups 50 Mt, Climbers, 1=1

THE STORM: Tentative schedule based on high end snow totals of 24” to 48″ Saturday: Regular Class Schedule: 9am CrossFit Class 10-12 Open Gym Sunday: Closed Monday: Will assess conditions Sunday PM & Monday AM (More than likely closed for the day if higher end snow totals happen) Worst Case Scenario: Closed Best Case Scenario: … Read more

6AM, 9AM, and 12PM: CrossFit Class Warm-up: Coaches Choice Prep: Wall Walk Double Unders Workout: “21.1” [15min Time Cap] 1-3-6-9-15-21 Wall Walk 10-30-60-90-150-210 Double Unders Modifications: Wall Walk: Partial Wall Walk or 6′ Bear Crawl (equals 1-rep) Double Unders: 1:1 Line Hop 4PM-6:30PM: Friday Night Lights Standards & Score Card: Please familiarize yourself with the … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations for all class participants Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self … Read more

🔥CrossFit Open🔥 What you need to know Starts Friday! For the next 3-weeks the Open workout will be done as the WOD on Fridays 6am, 9am, and 12pm Classes: Regular class Format -Open workout will be programmed -Variations Friday Night Lights (FNL): 4pm-6:30pm Competition Format -Sign-up for a heat on Wodify -Self guided warm-up -Be ready … Read more