Workout of the Day

Weightlifting: 15 minutes of Snatch Technique Work Weightlifting: We are not prescribing any sets today, but we want to spend 15 minutes drilling down technique here. Weight should stay moderate to allow coaches to breakdown the movement segments with each… Read more »

Weightlifting: Alternating EMOM 12: Minute 1 – 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk @ 70% 1RM. Minute 2 – 30 DU or 30s of DU progression work. Weightlifting: Our primary goal is to keep the heart rate… Read more »

Strength: 4 supersets of: 6-8 Bent Over Barbell Row + max effort strict pull up. Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs… Read more »

Come and join us for Open Gym from 1000-1200!

CrossFit Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches (50 / 35)15 box jump-overs (24 / 20) See the full workout description here.

Skill: Rope Climb Skill Work: 15 minutes to work on rope climbs. For those who have rope climbs, work on legless with a goal to accumulate 10 reps. 1) Rope Pulls to standing 2) Jump-to-brake 3) Partial height rope climbs… Read more »

Strength: Back Rack Barbell Forward Lunge 4×12. Strength: Working on moderate lunges today, meaning the weight will be slightly less after yesterday’s squats. We will perform all 6 on one leg before switching legs. Switch starting legs every set. **Unless… Read more »

Strength: Front Squat – 4×3 at 85% Conditioning: Every 2 minutes for 14 minutes perform 8 lateral burpee over rower + 250/200m row. We’re shooting for 20-30s rest on each set and should be pushing for a sprint pace, using… Read more »

Weightlifting: Clean and Jerk – 15 minutes to build to 80% and perform 3 reps We’re using our strength portion of the workout to warm up for the workout, so we should warm up our TTB/Deadlift/Snatch BEFORE the strength. We… Read more »