Box Brief Saturday July 2 - Bring your cupcakes it's war time...  July 4th Gym Closed  ___________ AMRAP 0-9 Min. 30 Cal 20 Burpee 9-12 [...]

Strength Bench Press Find 1RM MetCon 150m Run 21 Deadlift 225/155 21 Air Squat 21 KB Satch 55/35 250m Run 15’s 400m Run 9’s

Few more weeks until CrossFit Games. Can't wait to see this guy tear things up. In Teams of 2 3 Rounds of: 20 Hang Power [...]

"Marguerita" 50 reps for time of: 1 Rep = Burpee Push-up Jumping-Jack Sit-up Handstand

Don't miss this Saturday. Bake-up some Cupcakes. __________________ As Part Of WU Shoulder Quad Set 3 Sets 45/35 10 Behind The Neck Press 10 Front [...]

Don't miss this Saturday. Bake-up some Cupcakes. __________________ As Part Of WU Shoulder Quad Set 3 Sets 45/35 10 Behind The Neck Press 10 Front [...]

In Teams of 2: For time: Switch every 5 reps. 75 front squats 115/85 Run 400 together 75 clean n Jerks 115/85 Run 400 together [...]

In Teams of 2 Complete for time: Switch every 5 Reps. 75 Front Squats 115/85 Run 400 together 75 Clean & Jerks 115/85 Run 400 [...]

WARM- UP Row 500m Then: 2 rounds 10 Kang Squats 45/35 10 Good Mornings 10 Iron Cross 10 Kipping Swings METCON FOR TIME: 20 Deadlifts [...]

Strength Back Squat 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 70% 6 @ 80% METCON 4 Rounds For Time 30 Cal [...]