Open Gym today at 5:30am and 5:30pm

WOD: 3 Rounds: 30 Push-ups 30  Sit-Ups 30 KBS 50′ Farmers Walk (switch hands half way) PureFit: 3 Rounds: 15 Push-ups 15  Sit-Ups 15 KBS 50′ Farmers Walk (switch hands half way) MWOD Pre-WOD: Banded Shoulder Lateral Opener:  Hook a hand ... Continue Reading

WOD: AMRAP x 15min. 7 Thrusters (65/95)(45/65) 14 Ball Slams 400m Run PureFit: AMRAP x 15 7 Goblet Sqts 14 Ball Slams 200m Run or Row MWOD Pre- First rib mob using the rack and a lacrosse ball Post- Quad smash with  apparatus of your choice, such as: bar... Continue Reading

Strength/Skill PARTNER STRENGTH ON A 15:00 RUNNING CLOCK… Build to 5 Rep TNG Power Clean *Score is the combined weight of the heaviest successful lift for both partners in the 15:00 Workout PARTNER WORKOUT Teams of 2… AMRAP x 15 MINUTES 5 Powe... Continue Reading

CrossFit Open WOD 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65lb Time cap: 12 minutes Scaling and st... Continue Reading