Kettlebells!! It may look like a cast-iron purse, but nothing beats the kettlebell when you’re looking for a single implement to drastically improve your strength and conditioning. Through metabolic kettlebell training, you can build muscle and ditch fat fast. But it’s not all ballistic — focus at least part of your training on grind lifts,...Read More

A1.  Strict Weighted Pull-ups – 3 x 10-12 w/30 sec rest  A2.  Weighted Good Mornings – 3 x 8-10 w/60 sec rest  B.  Nicole 20 Minute AMRAP  400M Run  Max Rep Pull-ups   Nicole is meant to be a recovery WOD after this weeks programming, perform @ 70%-80% only.  Pull-ups maybe substituted for any other...Read More

A.  CrossFit Games Open WOD 12.4  12 Minute AMRAP  150 x Wallballs  90 x Double unders  30 x Muscle ups  Mens Rx/Masters Men:  20lb Wallball to a 10ft target  Womens Rx/Masters Women:  14lb/10lb Wallball to a 9ft target  -Post results under comments    Read More

A.  Deadlifts – 5 x 3 w/2 minutes   B.  1/2 Jerry AFAP:  800M Run  1000M Row  800M Run  C.  Mobility  -Post results under comments    Read More

If you haven’t completed the CFP PR WOD, you may make it up during any class period for today.   A.  Push Press – 5 x 3 w/2 min rest  B1.  Kettlebell Floor Presses – 3 x 10-12 w/30 sec rest  B2.  Alternating Push-ups – 3 x 15 w/60 sec rest   C.  With a...Read More

A1.  TGU – 3 x 3 Both Arms -Med-Heavy w/30 sec rest  A2.  Ring Rows – 3 x 10-12 w/30 sec rest  A3.  Double unders – 3 x 40-50 w/30 sec rest  B.  Helen  3 Rounds for time:  400M Run  21 x Kettlebell Swings @ 1.5/1 pood 12 x Pull-ups  -Post results under commentsRead More

A.  Back Squats – 5 x 5 w/2-3 min Rest  B1.  Max Effort Standing Broad Jumps – 3 x 8 w/30 sec rest   B2.  1-Arm Russian Kettlebell Swings – 3 x 15 /both arms /60 sec rest  C.  3 Rounds AFAP  20 x Wallballs  10 x Power Cleans or CFP PR WOD make up ...Read More

A1.  Goblet Squats – 4 x 12 w/30 sec rest A2.  Russian Kettlebell Swings – 4 x 20 w/30 sec rest   B.  CFP PR WOD 15 Minute AMRAP  5 x Front Squat  10 x Pull-ups  20 x Double unders 5:1 Singles to Double-unders  -Post Results under commentsRead More

A.  CrossFit Open WOD 12.3  18 Minute AMRAP  15 x Box Jumps  12 x Push Press 9 x Toes to Bar  Game standards will be explained during class.  -Post results under comments    Read More

A1.  Rope Climbs – 3 x 2-4 w/60 sec rest  A2.  Double unders – 3 x 40-50  w/60 sec rest  A3.  Toes to bar – 3 x 8-12 w/60 sec rest  B.  20 Minute AMRAP  10 x Wallballs  2 x <-> Sprints  30 x Double unders  -Post results under commentsRead More