Strength Deadlift 5 @ 60% 5 @ 70% 3 @ 80% 3 @ 90% 5 @ 70% MetCon 4 Minute AMRAP 12 Slamball 30/20 5 [...]

Skill Spend 20 Minutes Muscle Up Technique & Practice Bar or Rings EMOM 22 Minutes Odd Minute : 3 Split Jerk (can increase weight in [...]

MetCon Happy Birthday Anthony R. & Nick Go. Each class will choose the order on how they will complete the following exercises. no partitioning, a [...]

Happy birthday Coach Nick G. MetCon Team WoD In Teams of 2 Complete Can be partitioned, can start at any part, as long as all [...]

Crossfit Games Open WoD 15.1 For Time: 27 Cal Row 27 Thruster 21 Cal Row 21 Thruster 15 Cal Row 15 Thruster 9 Cal Row [...]

As part of Warm-up Shoulder Mobility / Pre-hab Strength Back Squat Warm-up then [email protected] 70% 80% 90% MetCon 12 min AMRAP 24 Air Squat 7 [...]

One of Lisa R.'s First Pictures at CFCVI.. Front Sqt 150? 30 Years Old... Friday is Lisa's Birthday... We will be celebrating it [...]

MetCon Benchmark "Helen" 3RFT 400 M Run 21 KBS 55/35 12 Pull-up Strength Strict Press 3 @ 65 % 75% 85% POST WoD Mobility 1 [...]

Strength Deadlift Warm-up then 3 @ 70% 80% 90% MetCon In Teams of 3 Complete: 4 Rounds of: 4 Minute AMRAP 2 Minute Rest Max [...]