1. Deadlift  1RM 2.  4RFT: 10 Dead lifts, 245/175 10 TTB 10 Push Press, 115/80 10 KBS, 70/533. Squat 3. Squats 8 x 4 across *Be efficient and time effective during 1RM.  You CAN get through all this within the hour if you work with a purpose. Before starting you MAX’S put a goal on […]

Rest Day! Don’t forget about Yoga with Laura.  5:30am CFCody is launching a NEW class CROSSFIT LITE! WHAT IS CROSSFIT LITE? A CrossFit Lite workout has the same principles as a regular CrossFit class (Constantly varied, high intensity, functional movement) except we will focus mainly on Metabolic Conditioning (Met Con) with scaled down weights or […]

1. 4 RFT: 5 Power Cleans, 155/115 200m Row 2. For time: 15-10-5 Muscle ups or 15-10-5 elevated ring rows & ring dips 30-20-10 Box Jumps, 24/20″ *feet on box for ring rows – focus on keeping body parallel to the ground while pulling Gym Notes New apparel is in the works! Samples of the […]

With a running clock… 1. at the 0:00, ARMPAP 5 of: 10 Bar Facing Burpees 15 Thrusters, 95/65 20 C2B Pull ups 2. at the 5:00 5 mins to establish a 5RM Low Hang Snatch – low hang is below knee, but off the ground 3. at the 10:00, for time: 25 OHS, 135/95 75 Double […]

In teams of 2: 800m run (together) then, one teammate working at a time; 40-30-20-10 deadlifts 225/135 box jumps 24/20 push ups 2000m row (one teammate rows at a time) *you can choose to start with running OR rowing