Annual Team Paleo Challenge starts Jan 19th! Get more information about the challenge HERE. WORKOUT OF THE DAY A. Alt. Tabata Kip Swings/Hollow Rocks B. Ring Muscle-Up Drills (12min) C. Cape Town Qualifier Complete 2 Rounds For Time: 21 Alternating DB Snatch 50/35 150 Double Unders 9 Ring Muscle-Up *12 Minute Cap *Scaled 15 Burpee Pull-Ups Lite...

Annual Team Paleo Challenge starts tomorrow, Jan 19th! Get more information about the challenge HERE. 8:30 am Lite N Tite Strength: Take 5 min to work up to a weight for: E2MOM 10 5 Strict Pull-ups AHAP Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above...

2019 7-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 12th @ 10-10:30 am Start- Jan 19, End- March 9, 2018 Paleolithic Diet: Why? It is...

CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...

STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/ 85 Singles 6 Push Jerks 185/125 LV2:95/135/155, 75/95/105 LV1:65/95/125, 65/75/95 Log your scores on Beyond the Whiteboard Don't have a...

STRENGTH: Wendler Make-up Back Squat, Strict Press or Deadlift Week 3 Cycle 2 % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 10 MIN AMRAP 200M RUN 7 Power Snatches 75/55 7 Overhead Squats 75/55 2 MIN REST 10 MIN EMOM 15/12 Cal Row OR...

9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps so work can be done in 45 sec or less ...