[email protected]

400m Run/Row or 1k BikeE4MOM x 3 *score is slowest time of the 3 MainSite WOD 3 Rounds For Time: (15min cap)30 Dumbbell/Kettlebell Snatches (alt arm) 30 Toes to Bar DBs = 50/35lbs MRX 35/20lbs KBs = 24/16kgs MRX 16/12kgs Core & Flexibility Development 2min on Banded Shoulder Stretches 1min Couch Stretch1min Head to Floor Straddle Stretch 2min […]

Hang Squat Clean Build-Up E3MOM 5 x 5 With a Continuously Running Clock For Max Reps/Cals: 0:00 – 2:00 12/10 Calorie Row/Bike10 Hang Squat Clean 135/95lbs MRX 95/65lbs *to Max Over Bar Burpees 2:00-3:00 REST 3:00 – 5:00 5 Over the Bar Burpees10 Hand Release Push-Ups *to Max Calorie Row/Bike 5:00-6:00 REST 6:00 – 8:00

HERO WOD “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row10 Box Jumps 30/24” MRX 24/20”10 Deadlifts 275/185 MRX 165/11510 Wallball Shots 30/20lbs to 10/9′ MRX 20/14 to 10/9’ On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is

Recovery and Rest Closed Enjoy Memorial Day

Push Press Build-Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 5 Handstand Push-Ups MRX 2/4″ Rise10 Hand Release Push-Ups5 Strict Press 95/65 RX+115/75 MRX 75/55 10 Shoulder to Overhead15 Calorie Row / Bike or 300m Run Rest 2min For Time: (6min cap) 10 Wall Walks 10 Hand Release Push-Ups

Recovery and Rest Closed Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run RX+ 20/14lb for Run and ALL Movements **Partition the pull-ups, push-ups, and squats as needed** HERO WOD MURPH For time Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have

Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Cleans (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1 – 1 HERO WOD “DT” 5 Rounds For Time: (20min cap)12 Deadlifts 155/105lbs MRX 125/85lbs 9 Hang Power Cleans6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was

1 1/2 Strict Press E3MOM 5 x 5 @ 50-75% 1 1/2 reps = press to full lockout; lower to forehead; press to lockout; lower to shoulder = 1 rep 12min AMRAP: 12 One Arm Kettlebell Shoulder to Overhead 24/16kgs RX+32/24 MRX 20/12kgs 12 WallBall Sit-Ups 20/14 MRX 20/1012 One Arm Kettlebell Shoulder to Overhead (opposite) 36

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell Swings 60 Alternating Kettlebell Goblet Lunges60 Toes to Bar (1 Hangs from bar, 1 completes reps) 60 Alternating Push Press60 Partner Passing WallBall Sit-Ups 60 Alternating WallBall Shots60 Alternating