Hey guys, come join us at 10am today for “Helen” Full fourth of July schedule here For Time 3 rounds of Run 400M 21 Kettlebell Swings (53/35) 12 Pull-upsRead more

Titan Phase 2 continues today with dead lift volume work.  Same as last week, except loading will be heavier.  Stay tight for these touch and reps and remain to return that last rep to the ground. Titan Phase 2 Week 3 Dead lift 1×20 @ 45% of 5RM 1×20 @ 50% 1×20 @ 55% Accessory 4×8 Strict Pull-ups AMRAP in 8 minutes 20 Wall Balls (20/14) 10 Burpee Pull-upsRead more

Let’s get some work done today without having to worry about scores. Alternate hands with each rep on the DB snatch. Hold the KBs by your side or for added core work, try the front rack position. EMOM x 24 A. DB Snacth x 10 (50/35) B. Front Squat from rack x 10 (135/95) C. Burpees to a plate (10-15) D. Double KB Alt Lunge x 10 (53/35)Read more

Take on this workout borrowed from CrossFit Linchpin solo or with a partner. Scale rope climbs to body weight rope pulls or strict ring pull-ups to switch it up! CROSSFIT LINCHPIN TEST 12 For time: 400m run 15 Clean & Jerks 135/95 3 Rope Climbs, 15 ft 400m run 12 Clean & Jerks 2 Rope Climbs 400m run 9 Clean & Jerks 1 Rope ClimbRead more

Start the workout with a 50 calorie buy in then move through this 3 round burner. Scale pull-ups to jumping pull-ups or reduced volume to keep up the intensity. After clean up, recover then go all out for 1 minute on the bike! For Time 50 Calorie Row Then 3 rounds of 30 Box Jump Overs (24/20) 20 Kettlebell Swings (53/35) 20 Pull-ups cash out AMRAP in 1 minute ME Calorie Assault Bike  Read more