Tuesday 190423
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Pick three handstand push-up progressions and perform three sets of one to five reps.  You can go from hardest to easiest(dumb down as you fatigue) or easiest to hardest (ramping up intensity).  Try to explore range of motions and increasing … Read More

Monday 190422
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CrossFit Warm-upThrusters 95#/65#Power Snatch 95#/65#21-15-9x

Friday 180419
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Row 250m, Walking Lunge with plate OH 10x(10s), Dragon Squat- 3 Rounds“Jenny”Overhead Squat 45#/35# 20xBack Squat 45#/35# 20xRun 400m20 minute AMRAPU.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy … Read More

Thursday 190418
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Clean and Jerk 5×1Power Clean 3×2 work up to 90% of 1RMBack Squat 3×3 work up to 85% of 1RMDeadlift 3×5 work up to 80% of 1RM

Wednesday 190417
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Row 150m/100mThen perform one AMRAP of:Ground to Overhead 95#/65#Toes to BarBurpeesWork 90s/Rest 3 minutes9 Rounds

Tuesday 190416
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Bent Arm Handbalancing Run 200mBox Jump 15xWallball 15×5 Rounds

Monday 190415
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Partnered Push Hang 30s, Inchworm with push-up, Shoulder Rotations 20x-3 RoundsPerform one rep of a Shoulder Press every minute on the minute, starting with a barbell.  Every successful lift add 10#/5#.  After failing the shoulder press move onto Push Press … Read More

Friday 190412
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We are going to be making some changes to our website very soon.  The website will no longer have the workout of the day.  We are looking into adopting Sugar Wod officially.  “PK”Back Squat 225#/155# 10xDeadlift 275#/185# 10xRun 400mRest 2 minutes5 … Read More

Thursday 190411
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Push Press 7×1Hanging L-Sit 5sChin-up Hold 10sSupport Hold 15sFront Squat Sit 45#/35# 20s20 minute AMRAP