Level 1 EMOM for 15 Minutes 1st Minute: 10 Seated (Legs out straight) Dumbbell Press *AHAP 2nd Minute: 10 GHD Hip Extensions 3rd Minute: 20 Hollow [...]

Level 1 E3MOM for 15 Minutes 10 Front Squats *AHAP 5 Strict Pull Ups + AMRAP in 12 Minutes 1 Mile Run Max Reps Squat [...]

Level 1 EMOM for 15 Minutes 1 High Hang Power Snatch + 1 High Hang Snatch + AMRAP in 7 Minutes 25 Double Unders 10 [...]

Level 1 E3MOM for 15 Minutes 10 Pendlay Rows *AHAP 12 GHD Sit Ups + 15 Minute Time Cap 3 Rounds 20 Pull Ups 20 [...]

Level 1 AMRAP in 2 minutes at each exercise Pull Ups KB Swings  53#/35# Wall Ball 20#/14# Double Unders Split Squat Jumps  (R+L=1) Power Cleans  [...]

Level 1 E2MOM for 12 minutes 3 Back Squats  *AHAP + 3 Rounds 200m Run 10 Power Snatches  75#/55# 10 Box Jumps  20" 10 Push [...]

4 Rounds 30 Sit Ups 15 Toes to Bar 15 Burpees 50' Walking Lunges 15 Thrusters    L1 95#/65#    L2 135#/95# 50 Double Unders 50' [...]

Don't forget to sign up the 2016 CrossFit Games Open qualifier workouts.  We will be having an intra gym Open competition that is open to [...]

Level 1 E2MOM for 24 minutes 1st 2 minutes: 10 Wall Ball  20#/14# @9'  /  10 KB SDLHP  53#/35# 2nd 2 minutes:  200m Run  / [...]

Level 1 EMOM for 12 minutes 1 Power Clean + 1 Front Squat + 1 Jerk + 3 Rounds 200m Run 10 Squat Cleans 95#/65# [...]