10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9.1-10 Power Cleans  135#/93#   LII 155#/103# CTB Pull Ups Then. 50 KB Front Rack step Ups   2 @ 35#+16"/2 @ 26#+12" Then. Men- 25 HSPU [...]

20,30,40,50 Calorie Row Sit Ups Push Ups Double Unders Post time. Coaching Tips: Scale load and movements to match your current fitness level.  The workout [...]

Back Squat - 10 minutes to find 3 RM.Rest.Split Jerk - 7 minutes to find 1 RM.Then.20 BW Back Squat  (W .75% of BW)10 Burpee [...]

1200m Run63 KB Swings 53#/35#36 Pull-Ups800m Run42 KB Swings24 Pull-Ups400m Run21 KB Swings12 Pull-UpsPost total time.Coaching Tips:  Scale load and movement to match your current [...]

3 Rounds 400m Run 15 Burpees 15 Knees to Elbows 15 KB Swings 53#/35# Post times. CrossFit Games Masters Update:  Paul will check in tomorrow [...]

AMRAP in 8 Minutes    4 hang power snatch (75/53) 6 box jumps Rest 3 mins AMRAP in 8 Minutes 4 push press(75/53) 6 CTB pull ups Rest 3 mins AMRAP in 8 Minutes 4 [...]

We will be closed today due to Paul competing in the CrossFit Games this weekend.  He will be reporting to the venue at 8am sharp [...]

"New York Minute" Working in teams of 2, complete the following while one person holds a bar overhead for 60 seconds. 100 KB Swings  53#/35# [...]

800m Run30 Ground to Overhead   135#/95#800m Run20 Pull Ups30 Push Ups40 Sit Ups50 Squats2 times.800m RunPost time.Coaching Tips:  Scale load and movements to match your [...]

CrossFit Total 3 Attempts Of A Max Load Of: Back Squat Press Deadlift Post loads. Coaching Tips:  Scale load and movements to match your current [...]