MetCon Helen 3 Rounds for time of: 400m Run 21 KBS 55/35 12 Pull-up Rest  Then Not For Time: 2 Rounds of: 5 Ring Push-Up [...]

As part/After warm-up 10 x 50m Sprints Strength Back Squat 8 @ 60% 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% [...]

Strength Strict Press 8 @ 50% 5 @ 60% 5 @ 65% 3 @ 70% 3 @ 75% Push Press (using strict press %) If [...]

Strength Front Squat 8 @ 55% 5 @ 65% 5 @ 70% 3 @ 75% 3 @ 80% 8 @ 65% If you are unsure [...]

Congratulations to CrossFit Games 2015 Champions Fittest Man/Woman On Earth Ben Smith & Katrin Tanja Davidsdottir MetCon Benchmark For Time: "DT" 5 Rounds of: 12 Deadlift 9 [...]

TEAM WOD 10AM WOD #1 Teams of 3 - "Clean Shots" 6 Minutes Max Rep Hang Clean & Jerk 115/85 & Shots 1 Teammate C&J [...]

SATURDAY July 25th CF Games Watch Party a Part of TEAMS 3rd WOD will involve JENGA Starts 10AM ___________________ MetCon 3 Rounds For Time: 21 Calorie [...]

If you plan on going to Miami Surge GRID Race on August 30th Please begin to pay for your tickets $33 MetCon For Time Complete: [...]

Reminder we will be "playing" around and car deadlifting Strength Deadlift 8 @ 55% 5 @ 65% 5 @ 70% 5 @ 75% 3 @ [...]

WEDNESDAY we will be car deadlifting 5PM,6Pm,7PM Strength/Skill EMOM for 12 Sets 2 Squat Clean MetCon AMRAP 13 10 Box Jump 30/24 10 Pull-up