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METCON: OPEN/PERFORMANCE “POWER OUT” 6 Rounds for time: 200 Meter Run 15 Burpees 200 Meter Run 10 Power cleans 135#(95#) FITNESS 95#/65# *** If the... Read More

Today is straight endurance work! Get in and get it done! It’s going to be beautiful out. Wear your running sneakers. METCON OPEN/PERFORMANCE “SWEETENER” 1000... Read More

Dom is still surviving on Survivor!! Go Dom! Can’t wait to see how this all turns out. Hang in there! Just a few more weeks... Read More

STRENGTH Back Squat Heavy Set of 5 5/5/5/5/5 METCON OPEN – PERFORMANCE “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 14/10... Read More

STRENGTH: Power Clean and Jerk Build to Heavy Single METCON OPEN & PERFORMANCE “Grace” For Time: 30 Clean and Jerks (135/95) FITNESS “Graceful” AMRAP 6:... Read More

OPEN/PERFORMANCE “BREW DEMON” 7 rds: 15 box jumps 24″/20″ 10 T2B 5 push jerk 135#/95# FITNESS 7 rds: 15 box jumps 20″/11″ 10 medball situps... Read More

Being a gym owner for 8 years and CrossFit coach for 10 years and a personal trainer 5 years prior to CrossFit, I’ve seen many... Read More

This week went by quick! TGIF everyone! Let’s end the week with a 20 min amrap. Push ups are not hand release, but that does... Read More