Monday 6.14.21

“Blue Ridge” 2 Rounds 25 Toes to Bar 50 Burpees 75 Wall Balls Option A 15 Toes to Bar 40 Burpees 50 Wall Balls Option B 10 Toes to Bar 30 Burpees 35 Wall Balls WOD Guidance Manageable sets on toes to bar, keep moving on burpees, and bigger sets on wall...

Sunday 6.13.21

“Sundae Fundae” 3×5 Deadlift 3×5 Back Squat 3×5 Strict Press 3×5 Weighted Pull-up or Strict Pull-up WOD Guidance Climb in weight or same weight across! Box Brief TILT THROWDOWN JUNE...

Saturday 6.12.21

“Makalu” Teams of 3 150-120-90-60-30 DB Snatch 15-12-9-6-3 Rope Climbs WOD Guidance Break up reps between teammates and have some fun! Sub Strict Pulling movement + knee raise for rope climbs! Virtual Access: https://zoom.us/j/2740893085 Click HERE to...

Friday 6.11.21

“Washington” Death by Squat Cleans at 115/80 minute 1 – 1 squat clean minute 2 – 2 squat clean minute 3 – 3 squat clean …until you cannot complete reps within minute! Option A Barbell Weight Option B Power Cleans WOD Guidance...

Thursday 6.10.21

“Helen” 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull- Ups Option A 300m Run 15 KBS 9 Pull – Ups Option B 200m Run 12 KBS 6 Pull-Ups WOD Guidance Classic CrossFit Benchmark! Push the pace and go for unbroken! Question of the Day What movie...

Wednesday 6.9.21

Weightlifting Wednesday 5 x 1 Power Snatch + 1 OHS 5 x 1 Squat Snatch + 1 OHS 5 x 1 Squat Snatch Option A Hang Power Snatch + OHS/ Hang Squat Snatch +OHS/ Hang Squat Snatch Option B 5 x 2 Power Snatch + 2 OHS / 2 Squat Snatch + 2 OHS / 2 Squat Snatch + 2 OHS WOD...