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STRENGTH Push Jerk 1/1/1/1/1 METCON “Rows to Bar” OPEN 3 Rounds 500 Meter Row 12 Toes To bar 9 Push Jerks 135/95 6 Front Squats... Read More

40 Minute workout for BLAZE. There are 5 stations. Each station is 4 minutes. If you get the work done, you get rest! We’ll go... Read More

STRENGTH Deficit Deadlift 3/3/3/3/3 METCON AMRAP 10 “Taiho” OPEN/PERFORMANCE 2,2,2,4,4,4,6,6,6,8,8,8. . . Sumo Deadlift High Pulls 95/65 Front Rack Lunge 95/65 Box Jump Over 24″/20″... Read More

STRENGTH Pause Overhead Squats 1/1/1/1/1 METCON “Bells to the Wall” OPEN/PERFORMANCE 40 Wall Balls 20/14 40 Kettlebell Swings 53/35 400 Meter Row 30 Wall Balls... Read More

This is a repeat. It’s a marathon EMOTM with lots of work and it’s a great workout. This is a good way to start the... Read More

SHRED Part A 15 Minute AMRAP 7 Cal Assault Bike 7 Bench Press 115/55 7 Bent Barbell Row 95/65 Part B 15 Minute AMRAP 7... Read More

Please don’t forget to pre-register for SHRED. It helps me prep and set up the flow. Thanks!! Metcon “Push the Envelope” 400 Meter Run Buy... Read More

STRENGTH Hang Power Snatch 2/2/2/2/2 METCON “Hang 10” 5 Rounds 25 Double Unders 10 Hang Power Snatch 75/55 100 Meter Run

Back to EMOTM style this week! We will be completing each station once and progressing to the next station on the 5 minutes. If you... Read More

So the CrossFit Games are over. I hope everyone got to see some of the broadcast. If you did not, get on youtube and check... Read More