Strength Dead lift 1×20 @ 60% of 5RM 1×20 @ 65% 1×20 @65 OR 70%, go to 70% if you feel that 65% was solid Conditioning 100 Double Unders then, 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges (95/65) L/R Burpees Over Bar time cap 10 minutes  Read More

EMOM Sunday – Improve , practice, no scoreboard…. EMOM x 24 A. Row Calories (20/15) B. KB Swings x 15 (53/35) C. 1 Round of “Cindy” D. Sit-ups x 15Read More

Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint. In teams of two alternating for 22 minutes 8 Box Jumps (24/20) 6 Front Squats (135/95) 4 Power Snatches (using same bar) 50 M RunRead More

Today’s WOD will test your grip, try to hang on for big sets today. Scale T2B by volume and be sure to stay active and use your shoulders to start each rep. 6 Rounds for Time 12 Push Press (115/75) 12 Toes to Bar 12 Hang Power Cleans(115/75) 24 Double Unders Cash Out  Tabata Sit-upsRead More

One of the “OG” tests for CrossFit was the 15 rep body-weight overhead squat. Very few have ever been able to achieve this, so today we’ll try a variation, and give our best overhead squatters a chance to try it too! For the Met-con, each time you get to push-ups, do as many as you...Read More

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly...Read More

We’ll be working on skills to start the workout today. Double unders should be treated as practice – work on improving your consistency, not seeing how many you can do. Eliminate single under reps, fix your jump style etc… For HSPU use stink bugs or box HSPU if still working on strength in this movement....Read More

Today we revert back to our high volume sets of 20. We’ll be pushing the envelope a bit more with weight, be safe and go conservative if needed. The goal here is to hit the volume, if you need to scale do so with weight. Our conditioning segment today is moderate in length but has...Read More

EMOM x 24 A. 5 Hang Power Cleans (185/125) B. 10 Dumbbell Step Ups (50/35) C. Burpees (8-15, based on ability) D. Strict Pull-ups (5-10 based on ability)Read More

The first two movements today will be completed by both partners. Once the run is complete, they will come into the gym and complete the next 3 movements splitting the work equally, but alternating at will. Plate carry counts as 50 reps Run counts as 25 AMRAP in 25 Minutes Both Partners Overhead plate Carry...Read More