We’ll be working on maintaining splits today, 3 rounds of 800 and 400M runs with rest between. Run 800 (75-85% pace) Rest 1:30 Run 400 Rest 3:00 Total of 3 roundsRead more

Hey guys, just wanted to send out a quick update to this weekends schedule.  Hope to see you all this weekend and especially Monday at 9am for “Murph.” Friday 5/26 – No 6:30 WOD Saturday and Sunday – Normal schedule Monday 5/29 “Murph” Gym opens at 8:15, Murph announcement 9:00 Standards and Warm-up 9:15 Workout starts at 9:40 am Grilling begins at 11:00amRead more

Today marks the eight week of training for “Titan”, we’ll be building up to 95% of your original 1RM, then attempting that weight at 1+. Try to beat your effort from 4/24. Our conditioning piece today is an 8 minute sprint, scale c2b pull-ups if needed, and go for quick sets on the power cleans. Titan Strength Week 8 Front Squat 5 @ 55% 5 @ 65% 5 @ 75% 3 @ 85% 1 + @ 95% beat 4/24 AMRAP in 8 minutes 5 Power Cleans (135/95) 7 Chest to bar Pull-ups 20 Air SquatsRead more

Take a few minutes to set up scaling and practice hand stand push-ups. The front rack holds will be set up on racks try to maintain a tight core and solid rack position for the full :30. EMOM by 24 Minutes A. HSPU (5-10 reps) B. Bike Calories (10/8) C. 15 Kettlebell Swings (53/35) D. :30 Front Rack Hold (275/195)Read more

Though not originally a CrossFit workout, this workout was supposedly used by the stuntmen training for the film “300,” the workout has been adopted by CrossFit boxes around the globe. “300” For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers 50 Clean-and-Press 35/50 Dumbbell or KB 25 Pull-UpsRead more