Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More

All Levels:  A.) Make up lift or Skill work. Function/RX: B.) 7 rounds 10 ring rows/10 Pull ups 10 Wallball(20/14) Compete: B.) 7 rounds 10 C2B 15 Wallball (25/16) -results to BTWBRead More

A chick that “doesn’t hate wall balls at all” and has never used chalk?  Who is this creature?  She was clearly recruited by a Grenell.  😉  Read on to get a glimpse into Megan’s totally awesome outlook on life, fitness, and CrossFit. What do you do for a living?  I work at Mayo Clinic as a Registered Nurse....Read More

All Levels: A.) Make Up Lift Function: B.) 3 rounds 20 Burpees 20 Ring Rows Perform/RX: B.) 3 rounds 20 Burpees 20 Pull-ups Compete: B.) 3 rounds 20 Burpees 20 C2B -results to BTWB!    Read More

All Levels: A.) DeadLift 5×2   – build through out sets Function/Kettlebell: B.) 21-15-9 KB cleans or Swings (double 1.5/1) HR Push-ups Perform/RX: B.) 21-15-9 Power Cleans (95/65) Dips Compete: B.) “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips -Results to BTWBRead More

Well, I feel like this photo speaks volumes pertaining to this (super)woman but read on and be mesmerized by the way she makes juggling a family, career, continuing education, and everyday life look like rainbows and unicorns. Ladies and gentlemen… I give you Melissa Kirby. What do you do for a living?  I am the Business...Read More

All Levels: A.) Bench Press 5×2 – Heaviest sets of the past 8 weeks   Function: B.) 4 rounds 5 min per round 500 m row In remaining time do 30 sec plank ***negative splits on the rower. Perform/RX: B.) 4 rounds 5 min per round 500 m row In remaining time do 45 sec plank ***negative...Read More

All Levels: A.) Make Up Lift Turkish Get up or Back Squat suggested. Function: B.) For time: 1500 m row 40 Step ups 30 Heavy KB Power Swings Perform/RX: B.) For time: 2k row 40 Pistols 30 Hang Power Cleans (155/95) compete: B.) Regionals 12.2 For time: 2k row 50 Pistols 30 Hang Power Cleans...Read 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.)...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...Read More