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

**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: ATHLETE’S CHOICE, then Sq, TTB, Box J Tues: KB Complex, then Strongman + BW Work Wed: Ladder, then Core work, Row Thurs: Clean Complex, then Front Squat, OH Fri: “Tough Rucker” BDay Wod with HSPU, TTB, WB, DU, PS Sat: Pull-ups, Pistols, then AMSU, BMU Sun: DL @ 70%, then “DT?” Do. Less. Better. Watch for the return of the platypus…Read more

Do. Less. Better. Mon: Dips, Row, DL, HSPU Tues: Back Squat @ 80%, then Clusters, Pullups Wed: Pushups, Sandbags, Air Squats, then Hang Snatch Thurs: DL @ 87.5%, then KBS, Row [Register Here for 745p Barbell Workshop!] Fri: Shoulder Press @ 77.5%, then HPS, BOB, Thruster Sat*: Power Clean, then Target Practice *Summer Sat Schedule: 730 am / 900 am / 1030 am  Sun*: HSPU, Box J, Du, Pullups [Register Here for 1030a Barbell Workshop!] *Summer Sun Schedule: 800 am / 930 am / 1100 am / 1200 pm Yoga “Programming is overrated and coaching is underrated.” … And if your gym’s programming makes you uncomfortable because it’s not what you’d program on your own, that might be a good thing.Read more