Workout Of The Day

The workout for the 20.4 is as follows: For Time (20 Minute Time Cap) 30 Box Jumps 15 Clean and Jerks (65/95lb) 30 Box Jumps 15 Clean and Jerks (85/135lb) 30 Box Jumps 10 Clean and Jerks (115/185lb) 30 Single Leg Squats 10 Clean and Jerks (145/225lb) 30 Single Leg Squats 5 Clean and Jerks 175/275lb)…Read More

WOD EMOM x 6 10 Box Jump Overs 10 DB Snatch 35/55 REST 1 min EMOM x 6 12 Box Jumps 12 DB Lunges 35/55 REST 1 min EMOM X6 5 POWER SNATCH 65/95# 5 OH SQUATS 65/95# FIT CAMP: 3 RFT 15 DIPS 20 PUSHUPS 30 WEIGHTED SIT-UPS 40 SUPERMANS FARMER'S CARRY 50M REST 1 MINUTE 1 MILE RUN FIT & 50! 3 ROUNDS 15 …Read More

HAPPY HALLOWEEN! ONLY 5PM THIS EVENING! WORKOUT 20.3 WORKOUT VARIATIONS For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. hands…Read More

HALLOWEEN WE WILL BE HAVING A 5PM ONLY IN THE EVENING. NO 6PM OR 7PM! 1. SQUAT CLEAN-63% 3/2 73% 3/2 80% 2/3 90% 1/3 95% 1/2 2. STRICT PRESS FROM THE RACKS: 5X5 3/2 1/2 3. STRICT PULLUPS 30 KIPPING PULLUPS 30 FIT CAMP: 20 MIN AMRAP 10 KB SNATCH 16 KG 15 PUSHUPS 30 STEPS WALKING LUNGES 250 ROWE SPRIN…Read More

Two fer Tuesday! “AMRAP 4 AUTISM 2016” TRIBUTE WOD AMRAP (with a Partner) in 32 minutes 42 Snatches (95/65 lb) 42 Burpees 42 Front Rack Lunges (95/65 lb) 42 Thrusters (95/65 lb) 42 Sit-Ups 42 Power Cleans (95/65 lb) 42 Push-Ups (together) 400 meter Run together FIT CAMP 4 RFT 10 WallBalls 9 ft 1…Read More

BOOYAH Strength Work Push Jerk 65%x5 75%x5 85%x5 WOD 6 RFT 6 Push Jerks 95/135 7 Burpee Pull-ups 10 KB Swings 24/32 kg 200m Run FIT CAMP: 5 RFT 10 PUSH JERKS 20/35# 7 BURPEE JUMP ONE FOOT TOUCH BAR 15 KB SWINGS 16/24 KG 200M RUN FIT & 50! 4 ROUNDS 10 PUSH JERKS 20/35# 15 WALL SQUATS 15 KB SDLHP …Read More

Saturday! Partner Up 400m Run (together) 200m Buddy Carry (switch at 100m) 50 Over the Partner Burpees 50 Face 2 Face Sit-ups w/ Med Ball 50 Back 2 Back Air Squats 50 Face 2 Face Hand Clapping Push-ups 200m Buddy Carry 400m Run(together)…Read More

"Bri's Revenge" 4 RFT 20 WallBalls 14/20# 10ft 10 HSPU 5 Power Cleans 115/155# FIT CAMP: 800M RUN 80 KB SWINGS 16/24 KG 70 AIR SQUATS 60 SDLHP 16/24 KG 50 PUSHUPS 800M RUN FIT & 50! 800M RUN 7 DL 135# 10 TRICEP KICKBACKS 10 LBS 16 STEPS WALKING LUNGE 7 DL 135# 10 JUMPSQUATS 16 STEPS WALKING LUNG…Read More

THIRSTY THURSDAY!! FINAL COUNTDOWN 10-9-8-7-6-5-4-3-2-1 BACKSQUATS 95/135# PUSH PRESS 95/135# DL 95/135# FIT CAMP: 400M RUNS X 6 REST EQUAL TO RUNS ONCE COMPLETE: 3 ROUNDS 30 SIT-UPS ANY WHICH WAY 30 BACKEXTENSIONS 30 AIR SQUATS FIT & 50! 10-9-8-7-6-5-4-3-2-1 BACKSQUATS 65/95# PUSH PRESS 65/95# …Read More

WEIGHTLIFTING WEDNESDAY IS HERE AGAIN! STRICT 10 MIN CAP PER STATION CROSSFIT TOTAL 1. BACKSQUAT-MAX 2. CHEST PRESS-MAX 3. STRICT SHOULDER PRESS-MAX ADD UP YOUR TOTALS AND POST TO BOARD! FIT CAMP: 4 RFT 16 KB SWINGS 16/24 KG 30 LUNGES 12 STRICT SHOULDER PRESS 15/25# FIT & 50! 3 ROUNDS 15 KB SNAT…Read More

Two fer Tuesday With a Running Clock in 35 minutes First, AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint Partners alternate rounds Then, 5 minutes to find a 1-rep-max Partner Deadlift For the AMRAP, one partner work while the other rests, switching aft…Read More

Manic Monday 1. Strength Work: Front Squat: Work up to a Heavy One Rep 10 min Strict Cap 2. 18 Min EMOM Odd: 75% of your Max Front Squat 3 Reps Must be Cleaned not from the rack Even: 10 Pushups + 4 Burpees FIT CAMP: 21-15-9 Thrusters DB 20/35# Jumping Pullups immediately into: 21-15-9 Pushups Sit-U…Read More