Greatness From Small Beginnings
21-18-15-12-9-6-3 reps for time of: Ring dips Front squats Men: 135 lb. Women: 95 lb. Scaling Reduce the reps and load so you can keep moving with limited breaks. Intermediate Option 18-15-12-9-6-3 reps for time of: Ring dips Front squats Read More …
For time: 2 mile run 100 double unders 50 burpees to a target* *target at least 6″ above reach This workout should take 20 minutes or less. Scale distance and burpees accordingly. Intermediate: 1.5 mile run 50 burpees to target Read More …
Squat snatch 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your Read More …
4 rounds for time of: 15 strict toes to bar 30 thrusters 45 double-unders Men: 65 lb. Women: 45 lb. Scaling This workout is light and quick. Intermediate athletes should kip the toes to bar, beginners should stick with AbMat Read More …
“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Scaling This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps Read More …
We will be hosting the 1st Annual Fountain Creek 5k/10k Trail run starting at 8am. Due to this, there will be no classes today!
Complete as many rounds as possible in 12 minutes of: 5 deadlifts 3 weighted bar muscle-ups Men: 315-lb. deadlift, 10-lb. ball for muscle-ups Women: 205-lb. deadlift, 6-lb. ball for muscle-ups Scaling This couplet combines a heavy weightlifting movement and a Read More …
For max reps at each station: Tabata dumbbell shoulder presses Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for Read More …
Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Scaling Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps Read More …
7 2-minute rounds of: 200m. run Max rep abmat sit-ups There is no rest between rounds. Scaling The run portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the distance Read More …