Workout of the Day

  AMRAP 8 Minutes: 3 Bar Muscle Up 6 Toes 2 Bar 9 HSPU  

Please join us for Open Gym today! Open gym: 10 am-12pm Chalk up and see you then!  

Today: In Teams of 2 For Time 130 KB Swings (70/53) 20 Shoulder-to-OH (155/105) 20 Burpees 20 Cleans (155/105) 20 Pull-Ups 20 Goblet Squats (70/53)

Today: 2018 Open WOD 18.4… For time with a 9 minute time cap “Diane” 21-15-9 Deadlift 225/155 HSPU then immediately 21-15-9 Deadlift 315/205 50 ft HS Walk  

Today: Skill Work Turkish Get-Ups Then Every 90 seconds for 7 sets: 7 toes to bar 7 box jump overs  

Today: 8 RFT 10 Burpees 15 Jumping Alternating Lunges 20 Double-Unders 25 yard shuttle run (5×5 yards) Rest 1:30

Today: “Crossfit Total II” Clean 1RM Bench Press 1RM Overhead Squat 1RM

Today: 4 Rounds 400m Run w/ Med Ball (20/14) 40 Med Ball OH Walking Lunge 20 Med Ball Sit-ups *Do Not Drop Med Ball

HERO WOD Sunday “The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars… Read more »

Today: “31 Heroes” **Established to honor the 31 Americans killed in action on August 6, 2011** 31 Min AMRAP w/ Partner 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *Partner 1 performs WOD, while Partner 2 runs 400 meters with a… Read more »