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

Workout of the Day 5 rounds for time 200m Run15 Hand Release Push-Ups20 Slam Balls (30/20)|(20/10)15/12 Cal Bike -Rest 1:00 between sets-Read More

Pre WOD Tempo front squats (32X1) 5-5-5-5 Workout of the Day 4 rounds for time15 Front Squats (155/105)25/20 Cal RowRead More

Workout of the Day 8:00 AMRAP8 Toes to Bar8 Handstand Push-Ups8 DB Power Cleans (50/35)-Rest 1:00-6:00 AMRAP6 Toes to Bar6 Handstand Push-Ups8 DB Power Cleans-Rest 1:00-4:00 AMRAP4 Toes to Bar4 Handstand Push-Ups 8 DB Power CleansRead More

Workout of the Day 5 rounds as many reps as possible 1:00 Burpee + Extra Push-Up1:00 Russian Twists1:00 Alt Sit-Thrus1:00 Walking Lunges1:00 Tuck-Ups Rest 1:00 between roundsRead More

Workout of the Day 21:00 as many rounds as possible 7 Power Snatches (115/75)14 Wall Balls (20/14)21 Cal Row Post WOD 3 sets 8-12 barbell rolloutsRead More

Workout of the Day 5 roundsOn a 3:00 running clock…300m Run15 Toes to BarMax Ring Dips in Time Remaining… -Rest 2:00 b/t Sets-Read More

Workout of the Day “Cali Bear” Every :30 for 20:00 1 clean and jerk (#225/#155)Read More

Pre WOD Double under skill work Workout of the Day 10 rounds for time 25 Double Unders8 Russian KB Swing (70/53)12 Sit-UpsRead More