Choose One: #1 21 - 18 - 15 - 12 - 9 - 6 - 3 Calories on Assault Bike Wall Ball  20#/14# GHD Sit [...]

Level 1 Open Workout 20.2 AMRAP in 20 minutes 4 DB Thrusters   35#/20# 6 Hanging Knee Raises 24 Jump Rope Singles Post rep total. [...]

Level 1 2 Rounds 1200m Run 150 Double Unders 1500m Row Post time.   Level 2 10 - 5 - 10 Back Squat   225#/155# [...]

Choose one: Partner Workout In teams of two, complete the following: AMRAP in 10 minutes 20/15 Calories on Ski Erg 10 Burpees * One person [...]

Level 1 "No Time Tuesday" 5 Sets 5 Bench Press  *AHAP 10 Hand Release Bent Over Rows  *AHAP 8 Single Arm DB Press  *AHAP 12 [...]

If you are participating in the CFEC Open competition, make sure that you complete the workout before 5 p.m. today.   Level 1 5 Rounds [...]

Choose one: #1 800m Run + 3 Rounds 20 DB Walking Lunges  35#/25# 20 DB Hang Power Clean and Jerks 20 DB Squat Thrusts  *Burpee [...]

This is The First Week of The CrossFit Open. For Those In our "In House" Open Competition  We Will Post The Open Workout For That [...]

Level One 5 Sets 2 Squat Cleans+ 1 Jerk *Set Every 2 Minutes *AHAP + AMRAP 18 Minutes 50 Double Unders 15 Toes to Bar [...]

Level One EMOM 12 Odd: 10 GHD Sit-Ups Even: 5 Deadlifts *AHAP + 27-21-15-9 Cals on Rower (Women: 24-18-12-6) Wall Ball 20/14# -Rest 2 Minutes [...]