Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP...Read More

Kettlebell/Function: A.) Turkish Get ups 5×2 increase wt each set. (2L/2R) B.) For time: 800 m row buy in Then 5 rounds 8 DB Thruster 8 Burpees 8 Step ups 800 m row buy out Perform/RX A.) OHS (from ground) 5×3  – No misses, technique B.) For time: 800 m row buy in Then 5...Read More

  Function/Kettlebell: A.) KB Clean + KB Press 5×2 @ 1 / .5 (L/R) B.) 12 min AMRAP 2 KB Push Press 2 Pull-ups 20 DU 4 KB Push Press 4 Pull-ups 20 DU 6 KB Push Press 6 Pull-ups 20 DU and so on… Perform/RX A.) Power Clean + Power Jerk – 5×3 @...Read More

It is that time of year again! The Super bowl of our sport, the 2015 CrossFit Open! The Open is 5 weeks away. The first workout will be performed at CFP Friday evening at 6:30 pm as a part of our Friday Night Lights series (#FNL). The following is a mini guide to preparing yourself...Read More

Kettlebell/Function: A.) Double KB Front Squats  5×5 increasing wt each set. B.) 7 min AMRAP 2 KB Thrusters(35s/26s 2 Pull-ups 4 KB Thrusters 4 Pull-ups 6 KB Thrusters 6 Pull-ups and so on… Perform/ RX: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.)...Read More

KettleBell/Function A.) KB Snatch 4×2 (R/L) B.) 21-15-9 KB Snatch Burpee RX/Perform A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (75/55) Bar Over Burpee Compete A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (95/65) Bar Facing Burpee  Read More

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55)...Read More

Kettlebell/FUNction: A.) Turkish Get ups 4x Ladder 1-3(L/R)  (1 left, 1 right, 2 left, 2 right, 3 left, 3 right.) B.) 4 rounds 15 bench dips( Or Matadors) 3x shuttle run <-> 100 Single Unders Perform RX: A.) Back Squats  – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 4 rounds 15 strict...Read More

KettleBell/Function: A.) KB clean and press 6×2 (R/L) (1.5 / 1) B.) 5 rounds 5 Double KB Power Swings 10 Push-ups 15 Sit-ups Perform/RX: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (155/105) 10 HSPU(20 DB Press) 15 Sit-ups Compete: A.) Clean and Jerk – 6×1 @ 70% B.)...Read More

Function/Kettlebell A.) KB Clean and Squat 6×2 (R/L) (4 total) B.) For time: 4-8-12-16-20 Pull-ups 4-8-12-16-20 Cal Row Perform/RX A.) Snatch  -6×1 @ 75% B.) For time: 5-10-15-20-25 Pull-ups 5-10-15-20-25 Cal Row Compete: A.) Snatch  -6×1 @ 75% B.) For time: 3-6-9-12-15 Muscle Ups 5-10-15-20-25 Cal Row -Results to comments!Read More