Wednesday – July 1

3 Rounds for Max Total Reps 1 Minute Toes to Bar 1 Minute Wall Balls (20/14) 1 Minute KB Swings (53/35) 1 Minute REST 1 Minute Box Jumps 1 Minute Rope Climbs OR Wall Walks OR Burpees (pick one for the whole workout, no interchanging) 1 Minute Calorie Row 1 Minute REST...

Tuesday – June 30

  Part 1: 6 x 3 *Use your heaviest set of 3 from last week for all sets 6 x 2 *Use your heaviest set of 2 from last week for all sets Deadlift *You should be resting 1:30-2 Minutes between sets Part 2: 4 Sets Row 500 M OR Run 400 M *Rest 2 minutes between sets...

Monday – June 29

   Crossfit Kids begins TODAY at 3 PM (ages 3-7) and 4 PM (ages 8-12)! Part 1: Alternating EMOM – 10 Minutes Odd Minutes – Handstand Push Ups Even Minutes – Double Unders *YOU pick a number you want to realistically obtain.  We are not...

Saturday – June 27

In teams of 2 (1 working/1 resting) “Fran” 21-15-9  Thrusters (95/65) Pull Ups then, right in to 800 M Relay Run (each partner runs 400 M) 30 Burpees then, right in to “Fran” 21-15-9 Thrusters (95/65) Pull Ups then, right in to 800 M Relay...

Friday – June 26

  6 Minute AMRAP 12/9 Calorie Row 8 Hang Power Cleans (165/105) 4 Minute Rest 6 Minute AMRAP 15 Box Jumps (24/20) 8 Hang Power Cleans (135/85) 4 Minute Rest 6 Minute AMRAP Run 200 M 8 Hang Power Cleans (115/75)...