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

Refer a Friend – Get a free month of CrossFit!!! As most of you know our community grows largely as a result your referrals and we can’t thank you enough for telling your friends about the magic we’ve got going on here.   You can earn WODIFY credits for turning people onto the gym, these credits can be used to buy tee shirts, or anything we sell through the gym.  Additionally when your friend reaches his or her 6 month anniversary, you get a FREE MONTH’s MEMBERSHIP. Program Details: $25 Credit when you introduce someone to CFT as a potential member (no drop ins) Limit of 2 credits per person per year. HOWEVER- 1 Credit resets immediately if anyone you introduce becomes a member Free One Month Credit as soon as anyone you introduce is a member for 6 months Credits are applied at YOUR Rate. If you have a monthly...Read more

Yesterday we did some squats cleans, but today’s test is more about overhead and mid-line stability than simply leg strength. For those proficient, we’ll be taking a 1RM today from the rack. If you’re brand new to this movement, we’ll have some drills laid out for you to improve your positioning and mobility in this movement. Some of you will be in between and need to work with weight but at sub-maximal loads. 1 RM Overhead Squats or Light weight sets or OHS Drills / Max OHS Hold *depending on ability Conditioning 4 Rounds for Time 10 hang Power Snatches (75/55) 10 Bar Facing Burpees 20 Sit-ups 10 minute cap add all reps owed to the minute cap in seconds as your timeRead more