3 Rounds 400m Run 30 Unbroken Double Unders 15 KB Clean and Jerk (Right Arm) (53#/35#) 15 KB Clean and Jerk (Left Arm) 30 Sit [...]

9:00 AM ClassDeadlift 5-3-2-1-1-1then..."Mini Kelly"5 Rounds200m Sprint15 Box Jumps15 Wall BallFREE CLASS5 Rounds200m Run15 Box Jumps15 Wall BallFREE CLASS 10:00 AM SUNDAY:  Come join us [...]

400m Run 50 Sit Ups 21 OH Squats 95#/65# 9 KB Swings 53#/35# 15 OH Squats 15 KB Swings 9 OH Squats 21 KB Swings [...]

Front Squat 5,3,3,1,1,1 Find your max load. Then.. 4 Rounds 3 Power Cleans ( 50% of 1RM Front Squat ) 5 Front Squats 9 Knees to Elbows Post load [...]

AMRAP in 7 minutes of: 7 Hang Squat Cleans (115#/80#) 10 Ring Dips Rest.. AMRAP in 7 minutes of: 200m Run 15 KB Swings (53#/35#) [...]

As many unbroken Double Unders as possible in 10 minutes. Then... As many unbroken Shoulder Press (95#/65#) as possible in 3 minutes. Then.. As many unbroken [...]

" Tabata Fran " In as many rounds of 20 seconds of work followed by 10 seconds of rest, complete 21-15-9 reps of: Thrusters (95#/65#) [...]

3 Rounds 400m Run 15 Body Weight Back Squats 5 Muscle Ups Then.. " Christine " 3 Rounds 500m Row 12 Body Weight Deadlifts 21 [...]

Please come join us for our very fun and always FREE Sunday class at 10am!  This class will introduce you to the CrossFit method and [...]

Deadlift 5-5-5-5 then... 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 2-fer Wall Ball Box Jumps Post deadlift load and time to comments. Coaching Tips:  After a good and proper warm-up [...]