Easy work can get you better. Joshua J. Grenell After you have been CrossFitting for a period of time you may have thoughts of upping your fitness, or taking it to the next level.   Generally speaking most people who are looking to get results and increase their fitness think that they simply need to...Read More

Function: A.) KB – swing + Snatch 4×3 -15min. then…. EMOM – 4 min. 10 Russian Swings (1.5/1) and 3 burpees B.) 12 min AMRAP 8 KB/DB snatch 12 Wallball 16 Sit-ups Perform: A.) (full) Snatch – 4×1 @ 75% No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (65/35) and...Read More

Fitness: A.)Kettlebell – 5×5 Double bell squats (44/35) B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Perform: A.) Front Squats – 4×3 @75% B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Compete: A1) Front Squat – 4×3 @ 75% pause on your 1st rep 1 min. breaks...Read More

Fitness/Performance: A.) Choose one of the following: For time: 1 mile run 5k run 2k row 20 min row for max meters or recovery workout: 2 rounds at easy pace 3 min Assault Bike 3 min row 3 min run 3 min ski erg ***Can switch order as needed if  equipment is full*** B.) 15...Read More

WOD: A. Pull ups.  5 pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run or 200m row 8 wall balls 20/14 Sport: A. 5 C2B pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run 8 wall ball...Read More