Mon: “Don’t Leave Us Marty” via Annie and Cindy with twists Tues: DL, WB, OHL Chipper Wed: C&J complex then, DB C&P, Ball Slams Thurs: Tempo Back Squats – final week – then, Death by not burpees Fri: Pullup, sprint, then, all the barbell, ring dips Sat: EMOM then, bench, kbs Sun: Heavy cluster then, thrusters, air squats, pushups, WAMSU Let’s get a team together to do “The Row” – marathon row  Read more

Mon: Clean complex then, Ring rows and Box Jumps Tues: Tempo Back Squat then, HSPU, Man Makers, Lunges Wed: Mini Linchpin / Snatch then, Air Squats, Sandbag Cleans, DU, Snatch Thurs: Athletes Choice then, STOH, BMU Fri: Three AMRAPs w/ Row, DU, WB Sat: Pullup, TTB, then, DL Sun: Grind through HBWW, KBS, Ball Slams, AMSU We are harder to kill “Ego will stop many as they mistake failure for weakness”  Read more

Mon: DB EMOM then, DBGTOH, KTE Tues: Tempo Back Squats then, WB, Row, MU Wed: Strongman sandbag work, pushups, rest Thurs: Snatch Complex then, OHS, CTB Fri: Drop Jumps then, KBS+AMSU chipper Sat: BTN Split Jerk then, med ball, TGU Sun: Outdoor partner wod at Summit Village Green (weather permitting) w/ DL 🙂     Games Athletes CrossFit Total Results!  Read more

Welcome to Hero Week! The proper way to do a hero workout and honor the fallen Mon: Tempo Back Squats then, “C”. 22min TC Tues: “A”. 25min TC Wed: “D”. 29min TC Thurs: “S”. 18min TC Fri: Athletes Choice then, “D”. 10min TC  Sat: “31 Heroes” Please wear pants and/or high socks for rope climb protection! Sun: “E”. 40min TC    Why we hook grip  Read more

**Please note that a new membership agreement may need to be signed. Read the summary at the check-in computer or ask a coach** Mon: Partner Aerobic Capacity, then named girl workout Tues: RMU, Cleans Wed: Back Squat @ 85%, then DB, KBS, Squats Thurs: Bench Press @ 70%, then DL, Lunges, Pull-ups Fri: Row, Rest, SDLHP, PP Sat: compare to 9/16/17  Sun: Max Out then Sprint Next week: Hero Week! Do. Less. Better. Haven’t PR’d in a while? Read this CrossFit Games athlete drug testing reviewRead more