Strength:  Hang power clean EMOM x 8:  3 hang power cleans + 10 double unders Sets #1 & 2 - 50% of 1RM + 10 DU Sets #3 & 4 - 55% of 1RM + 10 DU Sets #5 & 6 - 60% of 1RM + 10 DU Sets #7 &...

Running work:  Three rounds of:  run 400 meters rest 1 minute run 200 meters rest 30 seconds run 100 meters Rest 2 minutes between rounds Workout of the Day: "Cannonball" For time: 20/15 calorie Assault bike 30 hang power cleans (115/75) 20/15 calorie Assault bike...

Strength I:  Back squat E3:00MOM 3 x 10 @ 70% of 1RM (0:00, 3:00, 6:00) At the 10:00 - Strength II:  Hang power clean OTM x 10:  2 hang power cleans 10:00 - 2 reps @ 50% of 1RM C&J 11:00 - 2 reps @ 55% of 1RM C&J 12:00 -...

Strength: Hang power clean Alternating OTM x 10 (5 rounds) Even minutes - 15 wall balls (20/14) - 10 ft/9 ft. Odd minutes - 5 hang power cleans Row conditioning: 9 rounds: 1:40 on/:20s off *After the 5th round, rest 2:00...

CrossFit Kids and CrossFit Teens classes start this week!  Check out our new blog on this site dedicated to our young athletes and their weekly workouts!  We are excited! Strength/conditioning:  OTM x 12: Odd minutes:  Hang power clean (3-3-2-2-1-1) Even minutes:  Max box jumps in 40 seconds (24/20) Workout of...