Function/Kettlebell A.) KB-OHS – 5×3(L/R) B.) 5 rounds 5 Double DB Hang Snatch 15 Wallballs (20/14) (WallBall Shots if knee Issues) Perform/RX A.) Snatch + 3 OHS – 5×1(complex) B.) 5 rounds 5 Power Snatch (135/95) 20 Wallballs (20/14) Compete – 5×1(complex) B.) 5 rounds 5 Power Snatch (165/105) 20 Wallballs (25/16)  Read More

Kettlebell/Function: A.) Back Squats – 5×3@ 80%– Pause 1st rep 3 sec.  B.) 12 min AMRAP 15 Step ups 12 STO w/KB or DB 9 Sit-ups Perform/RX A.) Back Squats – 5×3@ 80% – Pause 1st rep 3 sec. B.) 12 min AMRAP 15 Box Jump (24/20) 12 STO (95/65) 9 T2B Compete: A.) Back...Read More

Function/Kettlebell: A.) Double KB Jerks 5×3 Clean each rep. B.) 5 rounds, 1 min rest btwn rnds 1 round = 3 min AMRAP 6 Heavy KB Swings (2/1.5) 6 Push-ups 9 Air Squats RX/Performance: A.) Push Jerks 5×3 – start – Clean from ground B.) “The Chief” 5 rounds, 1 min rest btwn rnds 1...Read More

Kettlelbell/Function: A.) Double KB Front Squats -5×5 – Pause 1st rep 3 sec. *In between sets – Pull ups 3-5 reps Strict B.) For time: 30 ring rows buy in Then 4 rounds 10 DL (155/105) 10 Bar Over Burpees 30 ring rows buy out Perform/RX A.) Front Squats – 5×3 @75% – Pause 1st...Read More

KettleBell/Function: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 15 Sit-ups 20 Wallballs (20/14) 60 Single Unders Perform/RX A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 10 T2B 20 Wallballs (20/14) 30 DU Compete: A.) Back Squats – 5×3@...Read More

Friends and Family day.  All classes. All levels: A.) Partner 3x 175m Rowing game.  Burpees! B.) Stations 4 rounds, 1 min per station 1 min rest after each round Bike T2B or sit-ups Shuttle Sprints <-> Wallball  Read More

Kettlebell/Function: A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 3-1 singles / DU’s B.) 5 rounds 6 GI Jane 10 DL (135/95) Perform/RX A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 30 DU’s B.) 5 rounds 6 GI Jane 10 DL (155/105) Compete A.) 3 rounds NFT – 1...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.) KB clean and push press 4×2 (R/L) (1.5 / 1) B.) 17 min AMRAP 30 Burpees 30 DB C&J 25 Burpees 25 DB C&J 20 Burpees 20 DB C&J 15 Burpees Max reps DB C&J Perform/RX: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 30 Burpees 30 C&J (95/65)...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