Workout of the Day

SUNDAY 10.22.17

For Time: 1.5 Mile Run Then 4RFT 20 Abmat Sit-ups 10 Kettlebell  Swing 70/53lb 10 Box Jumps 24/20” Group Stretch Kettlebell Calf Mash Seated Straddle (use Kb to pull forward) Pigeon Childs Pose complex...

SATURDAY 10.21.17

10 Minutes to reach 3 Rep Overhead Squat experienced lifters take it from the ground CrossFit Team Series: For time:  1,000-m row  50 thrusters 45/33lb  30 chest-to-bar pull-ups * total time of both scores Scaled Perform Jumping CTB Men Use 45/33 Partner Accessory:...

FRIDAY 10.20.17

Deadlift Heavy Single *15 Min Then 2x5 @80% of HS 2 Cycles: 2 Min AMRAP: Suitcase Lunge 50/35 2 Min AMRAP:\ DB Bench 50/25 1 Min AMRAP: V-Up Running Accessory 6x Sprint 100m Walk 100m Mobility: Bad Girl 2 90/90...

THURSDAY 10.19.17

10 Min to Reach a Heavy 1 Pocket/Hip Snatch 1 Hang Snatch 1 Snatch 1 Min On/30 Sec OFF x 5 Burpee Dumbbell Snatch 40/20lb Toes To Bar Core Accessory 3x: *30 Sec Each Superman Plate Raise 45/25 Inchworm Plank Mobility: T-Spine Box Stretch Cobra Pose + Saddle...

WEDNESDAY 10.18.17

CrossFit Team Series We will be changing the workout a bit so both partners are going at the same time but working on different movements. On a 10-minute clock, for max reps/pounds: Partner 1:  0:00-2:00 Handstand push-ups 2:00-4:00 Rest  4:00-6:00 Double-unders...

TUESDAY 10.17.17

For Time: 100 Wallball 20/14lb to 10/9’ target *Every Break Run 100m then 100 Kettlebell Swings 53/35lb *Every Break Perform 8/5 Push-Up then Bike 100/80 Cal 35 Min Cap Muscle Builder: 3-4 Sets 12 Bicep Curl *Each 12 Ring Row (Feet elevated) ME Chin-UP *Rest 2 Min...

MONDAY 10.16.17

10 Min to Reach a Heavy 1 Pocket/Hip Clean 1 Hang Clean 1 Clean * after last 3 sets do 5 Squat Jump + Box Jump 4RFT 5 Power Clean 165/113lb 10  Pull-ups 400M Run *Rest 1 Min Gymnastics accessory EMOM 8: 3-5 RMU/BMU/Strict CTB/Pull-Up *Remaining Time HS Walk for...

SUNDAY 10.15.17

7RFT 5 Toes-2-Bar 10 Thrusters 95/63lb 5 Bar Facing Bupees 10 Cal Bike Bike Mobility: Band Ext. Rotation x 10 Each Seated...

SATURDAY 10.14.17

Partner AMRAP20 50 Cal Row 50 Wall Ball 20/14lb to 10/9 40 Cal Row 400m Sled Push 135/90lb 30 Cal Row 30 Kettlebell Sumo High-pull 20 Cal Row 20 Kettlebell Swings 70/53lb * Switch as needed Mobility: Bad Girl 2...

FRIDAY 10.13.17

3RFT 10 Hang Power Clean 95/63lb 10 Push Press 95/63lb   200 M Run Rest 2 Minutes 2RFT 15 Hang Power Clean 95/63lb 15 Push Press 95/63lb   400 M Run Rest 2 Minutes 1RFT 20 Hang Power Clean 95/63lb 20Push Press 95/63lb   800m Run Beach Bod Accessory:  3-5 Sets: 16-20...

THURSDAY 10.12.17

Front Squat 3 Rep Heavy 5 Intervals: Strict Pull-Up 40 Sec/Rest 20 Burpees 40 Sec/Rest 20 Slamball 40/30lb  40 Sec/Rest 20 Accessory 4 Sets: 30 Seconds Each Ring Push-Away/BB Rollout V-Up Superman Hold Mobility: Lizard...

WEDNESDAY 10.11.17

Bench Press 5x5 *Challenging Wt. Across Sets Superset! Bent Over Row 5x10 Dip/Ring Push-Up 1xME, 4x1/2 ME Core Circuit: 4 Sets 1 Min  Hanging Leg Raise 1 Min  Wt. Reverse Plank Running Accessory: 5 Sets Sprint 200m Walk/Jog 100m Mobility: Pec Door Stretch Lax Ball...

TUESDAY 10.10.17

2RFT: Run 800m 50 Goblet Lunge *Total 53/35 50 Kettlebell Swing 53/35 25 Abmat Sit-Ups Muscle Builder: 3 Sets Plate Extension 30 Sec Plate Curl 30 Sec *Rest 30 Sec Mobility: Quad, Glute, Ham Bar Mash Psoas...

MONDAY 10.09.17

CrossFit Team Series 6 21-15-9 Reps for time: Synchro DB Snatch Synchro Bar Muscle-Up / Pull-up 50/35lb - 35/20lb *30 Min Cap 2 Cycles: 1 Min Russian Twist 15/10 1 Min Wt. Plank 45/25 30 Sec Plate Hold 45/25 Mobility: Thoracic Spine Roll Lat...

SUNDAY 10.08.17

EMOM12 3 Power Snatch + 1 Overhead Squat 5RFT 200M Run 10 Kettlebell Swings 70/53lb 10/8 Push-ups   Don’t forget about our Free Week! Also this week check out our Instagram, blog and Facebook for awesome articles about what makes up your “core”, why it’s important and...