1. With a running clock… A. at the 0:00 AMRAP 5 of: 5 MU’s or 5 dips/pull-ups 5 Box Jumps, 24-20 5 Squat Cleans, 155/105 B. at the 5:00 5 mins to establish a max complex of: 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk C. at the 10:00 18-12-6 reps […]

1. “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks, 175/125, no racks 2-4-6-8-10-12-14-16-18-20 Pull ups 2. Squats 10×3 Back Squats, across 3. For time 300 Double unders – every time you break complete 15 sit ups Gym Notes New apparel is in the works! Samples of the Tee’s, Tanks & Long sleeves are at the gym, Guys we are […]

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 […]