1. Squat 3×3 Back Squat, across 2. Dead Lift 10-8-6-4-2, climbing 3. 4 rds for time: 15 pull ups 10 overhead squats (85/115) 15 push up 4. Accessory Work (extra credit) 2 rounds of: :30 on, :30 off L-Sit Superman Hold Boat Hold Good Morning Hold, 45/35# Saturday we will be doing FIGHT GONE BAD! […]

Rest day! This is what Piper thought about sprints from yesterday. Great job this week so far. Get out and do some active recovery today. Also a BIG shout out and good luck to John Fabrizio. He is competing in the Masters Championship this weekend at Frontier Crossfit in Cheyenne. Good Luck buddy! We know […]

1. “Tosh Sprints” 200m Run, rest equal time (man hole & back) 400m Run, rest equal time (Crystal Cove sign & back) 600m Run, rest equal time Repeat this cycle for three rounds. 2. Core – 3 Rounds Not for Time 10 Strict Pull ups 25 Wall Ball Sit ups (15/20) 15 KB banded Pull […]

A little throwback for ya! 1. Beast Builder V1: EMOMx7 Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 135/95 Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95 Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95 Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken […]

In teams of two: Partner A works the first minute, partner B the second.  Tally your reps, high score wins minutes 1 & 2 amrap hspu minutes 3 & 4 amrap walking lunge steps w/ sandbag 60/40 minutes 5 & 6 amrap pull ups minutes 7 & 8 amrap power snatch 115/75 minutes 9 & […]