Thursday, December 1

Thursday, December 1

RXD 4 Rounds 1min Double Unders 1min KB Swing (24/16kg) 1min Burpee 1min Rest FIT 4 Rounds 1min Fast Feet Jumps 1min KB Swing 1min Burpee 1min Rest The focus this month is Olympic Lifting technique. We won’t be lifting anymore than usual, but you will see more warmups...

Wednesday, November 30

RXD Pain Optional EMOM 12min 3 Front Squat (185/125lbs) AMRAP Muscle-ups for the remaining minute FIT Pain Optional EMOM 12min 5 Front Squat (95/65lbs) AMRAP 20-inch Box Pushup for the remaining minute This is one of the ‘tougher’ Benchmark Workouts. It is designed to...

2017 Open Prep Course

It’s that time of year again, folks. The CrossFit Games Open is right around the corner and if you were with us last year you remember how much fun we had! The Open is great because not only does it bring our community together over the course of five weeks, but...

Tuesday, November 29

RXD 5km Row FIT 2km or 5km Row Such a great distance to test! Not as painful as a 2km but still just as mentally challenging. The Rower has the ability to be such a butt kicker no matter the distance. It doesn’t help that the monitor is staring right at you every...
Monday, November 28

Monday, November 28

RXD OH Squat 3-3-3-3-3 FIT OH Squat 3-3-3-3-3 The goal is to lift heavy across all sets. Hold a heavy load. You can add a little each set, but you shouldn’t be able to add more than a few lbs at a time. For those who haven’t done the OH Squat for a while or don’t know...