This is classic grunt work! Go from the ground today for the “RX”. Use a weight that you could get at least 20 reps with when fresh. For Time 100 Back Squats (135/95) * Run 400M whenever you breakRead more

Take the beginning of class to focus on skill in the Handstand Push-up. Its paired with farmers carry to keep the heart rate up throughout the EMOM. Follow your progressions on handstands and try to get comfortable being upside down and lowering into the kip bottom position. Those proficient with HSPU, go for about 60% of your max single set for each set today. Skill EMOM x 10 A. Handstand Push-ups B. Farmers Carry x4 (70/53) AMRAP in 12 minutes 10 Dead lifts (135/95) 20 Wall Ball Shots (20/14) 10/8 Calorie RowRead more

With our upcoming Titan Phase 3 around the corner; today is a good opportunity to see where you are with what will be one of our focus movements. What can you hit with perfect form, actually below parallel? Try not to power clean and finish with a front squat today. Pull yourself under the bar. Strength Take 20 minutes to find a heavy single Squat Clean For Time 8-6-4-2 Thrusters (135/95) Muscle Ups *Run 100M between rounds and to finish the WOD  Read more

Let’s start the week with our house chipper! Gone are the days of knees to elbows and back extensions for time, we took this old CrossFit Classic and gave it a tune up. Have fun with this one gang! “Filthy Ass Fifty” 50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees 50 Pull-ups 50 Strict Press (45/33) 50 Toes Through Rings Time cap – 30 minutesRead more

AMRAP In 14 minutes: 1000 row then AMRAP in remaining time: 10 Box Jump Overs 24/20 20 Sit-ups 10 Front Squats (95/65) 20 Push-ups Cash Out Max Kettlebell Swings in 90 seconds (53/35)  Read more