KettleBell/Function: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 20 Single Unders Perform/RX: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 10 DU Compete: A.) Bench Press –...Read More

Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You...Read More

KettleBell/Function: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min. B.) 4 rounds 3 min round, 1 min rest 400 m row in remaining time burpee box over with DB’s   Perform/RX: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1...Read More

5 reasons you are still on a diet. 1. You have not built enough muscle. Bootcamps are great for getting started into a healthier lifestyle.  But you need to build muscle if you want to get lean for the long run. 2. Your not getting enough sleep. 7-8 hours a night.  Until you are there....Read More

Kettle bell/Function: A.) RDL’s 5×5 @ 60% of DL – In between sets 5 strict PU’s B.) 10 rounds 2 double Clean and Front Squat (35s,26s) 5 ring rows 5 KB Push Press Perform/RX A.) RDL’s 5×5 @ 60% of DL – Inbetween sets 5 strict PU’s B.) 10 rounds 2 Heavy Squat Cleans 5 Pull-ups or...Read More

KettleBell: A.) TGU 5x 2(L,R) B.) For time: 800 m run then.. 10-9-8-7-6-5-4-3-2-1 Ring rows 1-2-3-4-5-6-7-8-9-10 KB Push Press then.. 800 m run Perform/RX: A.) Make Up Lift B.) For time: 800 m run then… 10-9-8-7-6-5-4-3-2-1 Pull-ups 1-2-3-4-5-6-7-8-9-10 STO (135/95) then… 800 m run ***20 min cap*** Compete: A.) Make Up Lift B.) For time: 800...Read More

Function/KB: A.) Double KB OHS 5×3 ***Light weight – after each set 40 single unders (Or 1 lap run) – rest 90 seconds. B.) 150 step ups for time (24,20) at the top of every min do 7 sit-ups including at start Perform/RX: A.) Double KB OHS 5×3 ***Light weight – after each set 30 DU’s –...Read More

If you CrossFit you’ve probably got at least one goal you’re working towards on a regular basis.  Whether it’s improving mobility overhead, a PR on a particular lift, or the ever elusive unassisted pull-up. Whatever your goals may be,  journaling can help you reach them. Here are some tips on how to bring journaling into your...Read More

Function/Kettlebell: A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups 7 Double KB Swing 7 Cal Row Perform/RX A.) 3 rounds 20 bicep curls (DB) 10 push ups 20 hollow rocks B.) 7 rounds 7 HR Push-ups or 4 HSPU 7 Hang Power Clean (135/95)...Read More

EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk...Read More