“If you don’t get the ABCs we don’t jump into English Lit” -Greg Glassman”Founder of CrossFit” WOD A.) Bench Press and Single Arm Bench Rows 6-6-6-6-6 [...]

“If you cannot deadlift you are injured but asymptomatic.” -Greg Glassman WOD A.) EMOM For 10 Minutes: Odd Minute 3-5 Weighted C2B Pull-Up Even Minute 3-5 [...]

“If you don’t plan your breaks, nature will plan them for you”  -Greg Glassman WOD A.) 5x10 Back Rack Step Back Lunges   B.) 4 Rounds [...]

  Saturday   WOD AMRAP in 24 Minutes  3 Muscle Ups  6 Thrusters (95/65) 9 Box Jump (24/20) 12 SDHP's (95/65) 15/12 Calorie Bike  18 Push-Ups  21 [...]

A.) Back Squat - week 1 60%/5 70%/5 (80%/4)x4 B.) 2 Rounds: 8 Power Snatches (175/125) 8 Lateral Burpees Then.. 2 Rounds: 8 Power Snatches (155/105) [...]

WOD 3 Rounds: 1 Minute T2B 1 Minute Double Unders 1 Minute DB Step Ups (50/35) 1 Minute Shuttle Run 1 Minute Bike 1 Minute [...]