We will be celebrating Veteran's Day with a "Hero" workout. For those who have hands that have not yet healed from Friday's fun, you can [...]

Level 1 3 rounds 10 Wall Ball 20#/16# 10 Burpees Then.. 1 Mile Run Interval mile run. At the first orange cone, start your sprint [...]

30 Calorie Row Max Push Press for row time. 75#/53# KB Swings for Push Press reps. 53#/35# Max Push ups for KB Swing time. Box Jumps for Push Up [...]

Level I 5-10-15-20-15-10-5 Burpees KB Swings 53#/35# Pull Ups Post times to comments.Level II 6 Rounds 3 Snatches 95#/63# 5 OH Squats 8 Ring Dips 16 [...]

Level 1 "Karnie" 50,40,30,20,10 Reps of: Wall Ball  20#/16# Double Unders Sit Ups Post time to comments. Coaching Tips:  Scale load and movements to match [...]

"Fran, Fran, Super Fran"Working in teams of two, AMRAP in 20 minutes of 21-15-9 reps of:Thrusters 45#/33#Pull UpsPost rounds to comments.Coaching Tips:  Scale load and [...]

Level 1 Tabata Squats 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata Sit Ups 8 rounds of 20 seconds [...]

CrossFit Total 3 Attempts at Max Load for: Deadlift Back Squat Shoulder Press Coaching Tips: Scale load and movement to match your current fitness level. [...]

Level 1 AMRAP in 10 Minutes of: 5 Pull Ups 5 Knees to Elbows 5 Push Ups 5 Wall Jumps Then.. AMRAP in 10 Minutes [...]

10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9,1-10  Rep Scheme Of: Hang Snatch (75/53) and Wall Ball (20/16) Box Jump (24"/20") and Ring Dips Then.. 50 Burpees Post times to comments. Coaching [...]