All Levels: A.) Skills Practice B.) Tabata Bike DU Ski Shuttle sprint <-> Or Mountain Climbers -Result to BTWBRead more

Funtion/Kettlebell: A.) EMOM 10 min. Odd – Double KB Front Squats x3 Even – Single arm KB Press x4 (L/R) (44 /26) B.) 3 rounds 20 KB Push Press 20 Goblet Squats 20 Step Ups (24/20) Perform/RX A.) EMOM 10 min. Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) B.) 3 rounds 20 STO (95/65) 20 Back Squats (95/65) 20 Box Jumps (24/20) Compete: Odd – Front Squats x3 Even – Single arm KB Press x4 (L/R) B.) 3 rounds 20 STO (135/95) 20 Back Squats (135/95) 20 Box Jumps (24/20)    Read more

All Levels: A.) 7 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. Function: B.) 10 min AMRAP 20 Wallballs (20/14) 5 KB Snatch (each arm) Perform/RX: B.) 10 min AMRAP 20 Wallballs (20/14) 5 Power Snatch (135/95) Compete: B.) 10 min AMRAP 20 Wallballs (20/14) 5 Power Snatch (165/105) -Results to BTWB!  Read more

Ever wonder if someone else is as scared as you are before a WOD?  Ever feel like you’re too shy to meet new members like you know you should?  Meet Stacie… She’s a newbie, a really cool chic, and your guide on how to successfully transition into CrossFit as a newbie. Why did you start CrossFit? I started CrossFit because I wanted to challenge myself physically and I was looking for guidance with my workouts. I was also hoping to meet new people and the Boot Camp seemed like a great way to start! What are your biggest fears regarding CrossFit? When first starting CrossFit my biggest fear was that I wouldn’t be able to complete the workouts. I have always seen myself as an athlete but CrossFit was definitely intimidating to me. Another fear was going into a brand new environment not knowing anyone. I am a shy person so everyday...Read more

Function: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 40 burpees 4 laps 40 HR Push-ups 4 laps 40 burpees Perform/RX: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 60 burpees 6 laps 60 HR Push-ups 6 laps 60 burpees Compete: A.) RDL’s 5×5 @ 60% B.) For time: w/partner, 1 person working at a time accumulate: 80 burpees 8 laps 80 HR Push-ups 8 laps 80 burpees Results to BTWB!  Read more