August 09, 2019 Friday


August 08, 2019 Thursday

Doubled Over-Short

Finish this ROMWOD folded over in double pigeon, bun not until after you have worked your way through a full body series for your shoulders, upper back, spine, hamstrings, groin, quads, ankles, knees, hips, and IT band.


August 07, 2019 Wednesday


August 06, 2019 Tuesday


August 05, 2019 Monday


August 03, 2019 Saturday

Partner Warm Up

Split work between partners. Can be completed in any order. Only one person works at a time.

Partner WOD

EVENT-10AM Raise The Bar for Maher 2020

Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed. Good Times for “Grace” – Beginner: 6-7 minutes – Intermediate: 4-5 minutes – Advanced: 3-4 minutes – Elite: <4 minutes Scaling “Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Intermediate Option: 30 clean and jerks for time (Men: 115 / Women: 75) Beginner Option: 30 clean and jerks for time (Men: 75 / Women: 55) Heats will run every eight minutes beginning at 10AM.


August 02, 2019 Friday


August 01, 2019 Thursday

Ahead of The Pack

Stay ahead of the pack by taking care of what needs attention before it becomes a problem. Today’s ROMWOD will focus on your upper and lower back, spine, shoulders, IT band, glutes, and hips.


July 31, 2019 Wednesday

Work Together

Working at the same time for four rounds. Partner A: 25 sit-up Partner B: max calorie row Switch Score is calories rowed.


July 30, 2019 Tuesday


July 29, 2019 Monday