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

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

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.)Turkish Get up Ladder 3x 1-3(L,R) B.) 4 rounds 20 KB Swings 20 Single arm KB Thrusters 20 Single arm KB Front Rack Lunges Perform/RX: A.) Make Up Lift B.) 4 rounds 20 KB Swings (1.5/1) 20 Single arm KB Thrusters (1.5/1) 20 Single arm KB Front Rack Lunges (1.5/1) Compete: A.) Make Up...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

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