Workout of the Day Every minute on the minute for 30:00 1st min: 5-7 ring muscle-ups or strict pullups2nd min: 60 double unders3rd min: 20 Russian KB swings (70/53)|(53/35)4th min: 12 Alt. pistol squats or 24 air squats5th min: :50 single arm KB front rack hold* *Switch arms at :25 markRead More

Get ready RFCF, The CrossFit Open begins 1 month from today. Just 3 weeks this time with multiple variations of each workout those weeks accessible to every ability level out there including equipment free workouts. You can register here… https://games.crossfit.com/cf/login?flow=games…Read More