EMOM Sunday emom x 24 a. 7 burpee box jump overs (24/20) b. KB waiters carry 2x gym length (70/53) c. 7 front squats (rack) (65% 1rm) d. Assault Bike Calories (10/8)Read more

For Double unders today on every miss or break athletes switch, only one athlete works at a time. Every other movement, athlete may choose to break whenever they want but must switch athletes each time a break is taken. In addition 100Ms of running is added to a bank. For example if there are 4 breaks / switches on the back squats then 400M of running must be completed. The “running bank” must be emptied before the next movement is started. For Time Cash In 100 Double Unders * every miss or break partners must switch Then 100 Shoulder to Overhead (105/70) ** athletes must switch on each break ***add 100M to run bank 100 Back Squats(105/70) ** athletes must switch on each break ***add 100M to run bank 100 Toes Through Rings ** athletes must switch on each break ***add 100M to run bank  Read more

                            Each 3 minute round starts on the rower. Complete the needed distance then move to the kettlebell, and complete the swings. Once the KB swings are complete you’ll have to get through 7 burpees quick to earn som valuable rest time. Complete 6 Rounds and record your slowest In a 3 minute window Row 250M 10 Kettlebell Swings (53/35) 7 Burpees  Read more

10 Rounds for Time 7 Toes to Bar 7 Thrusters (75/55) 1 Rope Climb 100M RunRead more

The chief is a fun benchmark, and if you’ve never done it its also a great test of your ability to recover quickly. Make sure your push-ups are “TRUE” only parts of your body that ever touch the ground are your hands, toes and your chest. No belly reps, no thighs, no CrossFit Push-ups. Lets GOOOOOO! *coaches note-  always start each new round at the beginning of the AMRAP (power cleans). Only Full rounds count “The Chief” (5) 3 minute rounds resting 1 minute between each. AMRAP in 3 minutes 3 Power Cleans (135/95) 6 Push-ups 9 SquatsRead more