WOD 15-12-9 Thruster (65/45#) Pull-ups Rest 3 minutes, followed by; 3 rounds for time 30 Sit-ups 50 double unders Rest 3 minutes, followed by; 1000m RowRead More

Strength 12 minutes to work to a Heavy Clean & Jerk followed by; 8 min EMOM of 3 Power Cleans WOD Rx 500m Row 30 Clean and Jerk (95/65#) Rest 3 min 800m Run Scaled 300m row 30 Hang Clean and Jerk (65/35#) Rest 3 min 600m Run      Read More

WOD Rx: 5 Rounds, each round must be completed in a different order: 10 Toes-to-bar 10 Kettlebell swings (53/35#) 10 Shoulder to overhead (135/95#) 10 Deadlift (135/95#) 2 min rest between rounds Scaled: 3 Rounds, each round must be completed in a different order: 12 hanging knee raises 12 Kettlebell swings (35/18#) 12 Shoulder to...Read More

WOD 8 Rounds: 250m Row 10 Push-ups 2 Shuttle runs  Read More

WOD 20 Minute AMRAP: 5 Burpees 10 weighted Step-ups holding plate (24/20″), (25/10#) 15 Sit-ups 20 Double-unders (3/1 singles)      Read More

Strength 7×2 Back Squat- 75% of 1RM Rest :60 between sets WOD Rx: 1,200m Row 50 Thrusters (95/65#) Complete as many Muscle Ups as possible with remaining time Scaled: 900m row 30 Thrusters (65/35#) Complete as many sets of 1 Chest-to-bar pullups/ 1 dip as possible with remaining timeRead More

WOD “Jackie” 1000m Row 50 Thrusters (Rx -45# bar) 30 Pull-ups REST 3 MINUTES followed by; 3 Rounds 400m Run 1 minute REST  Read More

STRENGTH Rx- Work for 15 minutes to find a heavy Snatch Scaled- Spend 15 minutes working on Hang Snatch technique WOD 16 Minute EMOM (Every Minute On the Minute): Rx- Even minutes; 1 Power Snatch, 3 Overhead Squats Odd minutes; 10 Burpees Scaled- Even minutes; 1 Hanging Power Snatch (receive above parallel), 3 Overhead Squats...Read More

If you’re familiar with CrossFit, you may have heard of the Paleo diet. This video gives a little additional information on the content of the diet and more so the quantity of these particular foods you should be eating, depending on your activity level.Read More