A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe.  But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More

All Levels: A.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal...Read More

Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...Read More

All Levels: A.) Super Set Floor Press 5×10 Single arm Bent over Rows 5×8 (L/R) DB or KB (55/35) Function: B.) 5 min AMRAP 5 DL (185/125) 5 HR Push-ups rest 3 min 5 min AMRAP 5 DB Thrusters (30/20) 5 Burpees Perform/RX: B.) 5 min AMRAP 5 DL (225/155) 5 HSPU rest 3 min...Read More

Function: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 50 Single Unders Pinch grip plate carry (35/25) each hand Perform/RX: A.) Skill Work – Rope Climbs B.) 15 min AMRAP 15 wallball (20/14) 30 Dubs Pinch grip plate carry (45/25) each hand Compete: A.) EMOM – 5 min. – 1...Read More

  Function: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups B.) 21-15-9 DB Thrusters Cal Row Perform/RX: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.) 21-15-9 Thrusters (95/65) Cal Row Compete: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.)...Read More

Function: A.) KB Clean and Press Single arm. 5 min. AMRAP (Switch arms as needed) B.) 5 rounds 12 Dbl KB Deadlift 9 Dbl KB Swings 6 Dbl KB Push Press Perform/RX/Compete: A.) Clean and Jerk 1 RM B.) “DT” 5 rounds: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 STO (155/105) or “Heavy...Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

All Levels: “CrossFit Total” 3 attempts to find a 1RM Back Squat Strict Press Deadlift Score is total pounds total pounds lifted between all 3 1RM’sRead More