Tuesday 12.11.18 - CrossFit

A. 21-15-9-21-15-9 Alternating One-Arm Dumbbell Snatches and Burpee over Dumbbells B. Alternating Sets: Deadbug, Suitcase Carry, Weighted Ab-Mat Sit-Up, Suitcase Carry Read More ›


Monday 12.10.18 - CrossFit

A. Skin the Cat 6 x 2 B. Alternating Sets: False Grip Passive Hang on Rings, Beat Swing on Rings, Muscle-Up Transition C. Back Squat 6 x 4 Read More ›


Sunday 12.09.18 - Olympic Lifting

A. Snatch + Overhead Squat + Hang Snatch + Overhead Squat 7 x 1 B. Power Clean + Hang Squat Clean + Front Squat + Split Jerk 7 x 1 C. Alternating Sets: Clean Lift-Off, Banded GHD Sit-Up Read More ›


Friday 12.07.18 - CrossFit

A. 8 minute AMRAP of Squat Clean Thrusters and Bar Facing Burpees B. Power Clean 5 x 3 C. Alternating Sets: Dumbbell Split Squat, Sorenson Hold Read More ›


Thursday 12.06.18 - CrossFit

A. Alternating Sets: Barbell Bench Press, Supinated Barbell Bent Over Row B. 20 minute AMRAP of Running, Russian Kettlebell Swings, Push-Ups, and more Read More ›


Wednesday 12.05.18 - CrossFit

A. 3-Position Power Snatch 8 x 1 B. 3 Rounds For Time of Bar Muscle-Ups, Burpees, Ring Dips, and Double-Unders C. Alternating Sets: Weighted Ab-Mat Sit-Up, GHD Weighted Hip Extension Read More ›


Tuesday 12.04.18 - CrossFit

A. 12 minute EMOM of Assault Bike, Dual Kettlebell Thrusters, and Monster Walks B. 2 Rounds For Time of Rowing, Push Presses, and Front Squats Cool Down Read More ›

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