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

Kettlebell/Function: A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats Rest 1 min. B.) 4 rounds 5 KB front Squat 20 Lunges 500 m row Perform/RX A.) 5 Rounds – Sprint to Grass and Back – 10 weighted split squats B.) 4 rounds 5 OHS (135/95) 20 Jumping Lunges 500...Read More

Kettlebell/Function: A.)Single Leg RDL’s 5×5 – Inbetween sets 5 strict PU’s B.) 10 min AMRAP 1 ring-up 1 Burpee 2 ring-ups 2 Burpees 3 ring-ups 3 Burpees and so on… RX Perform: A.)Single Leg RDL’s 5×5 (35/26) – In between sets 5 strict PU’s B.) 10 min AMRAP 1 pull-up 1 Burpee 2 pull-ups 2...Read More

KettleBell/Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict Push Ups (8 / 5) B.) 5 rounds 10 dips or push-ups Shuttle sprint <-> 2X w/weight 10 Sit-ups 10 Step Ups (24/20) Perform/RX: A.) Single Arm KB OHS 5×3 – inbetween sets Raised Push ups (5/3) B.) 5 rounds 10 Dips or 2...Read More

Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s    Read More

KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm)  Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even...Read More

If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics.  Recently, I moved into the position of...Read More

Kettlebell/Function: A.) Max Turkish Get Up Left/Right (wt) B.) 75 Burpees for Time Perform/RX: A.) Max OHS B.) 100 Burpees for Time Compete: A.) Max OHS B.) 100 Bar Tap Burpees for Time  Read More

Kettlebell/Funtion: A.) Max Strict Pull Ups Then 15 min pull-up technique work   B.) 3 rounds 500 m row 5-10 pull-ups Perform/RX/Compete A.) Max Pull Ups Then 15 min kipping pull-up technique work   B.) 3 rounds 500 m row 10 pull-ups(C2B for Compete) -results to comments!Read More

All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments!  Read More