BLOG

Warmup3 rounds5 hang power cleans up to workout weight5 barbell rollouts:10 bottom of pushup hold Strength10:00 EMOM3 plyo pushups Workout30-20-10Bench DipsHang power cleanishSitups no equipment–backpack …

If you haven’t read Atomic Habits by James Clear–go buy it now. It’s $15 that will change your life. He coined this term, and that’s …

Warmup10:00 of:50m striders5 deadlifts up to workout weight10m of field drills:30 arch hold Speed Work5 sets of: 50 yard sprint, AFAP. Start laying downrest for about …

Warmup3 rounds10 wall facing shoulder taps5 burpees10 squat press outs Strength10:00 EMOM1 Hang Clusterish No equipment–1 jumping lunge/leg right into a jump squat for max …

Editor’s Note: This concept of “Extreme Ownership” comes from a book by former Navy Seal Jocko Willink. I highly recommend you read this if you …

Warmup10:00 of:5 knight to hamstring/leg10 pass throughs5 reps of your explosive hip movement Workout15:00 EMOMA Explosive hip movementsB 15 vups C 50 total woodchops Then: For load: …

Every year, we do Murph on memorial day. If you’re new to CrossFit, or just don’t know the story read this excerpt from the first …

Warmup4 rounds3 squat clean movements up to workout weight1 wall walk+10 shoulder taps in handstand Sweaty Saturday5 sets on the 6:00 start12 laying toes to …

WarmupOn a 10:00 clock800m run (easy)10 bodyweight reverse lunges/legIn remaining time, AMR for quality of: 10 pike leg lifts10 arch ups CrossFit WorkoutFor time Reverse lunges800m run …

Warmup4 rounds of: 20 foot side shuffle/side20 foot leopard crawl10 bird dogs/side Skill/Speed Work4 sets of 5-10-5 drills. Go every 3:00 Set 1–easySet 2–60-70%Set 3 70-80%Set …