METCON 20 min EMOM Even- 10 Kb Swing (53/35#)+ 5 Burpees Odd- 30 Double unders+ 5 Box jump (24/20″)Read More

STRENGTH 5×2 Deadlift- 2 Sec hold above knee METCON 7 Rounds AFAP: 250m Row 8 Burpees 8 Toe-to-bar Rest 2 minRead More

This coming Saturday (7/19) from 12:00-2:00pm we will be holding a Barbell/Olympic Weightlifting Seminar at CrossFit Panther City. We will be going on the Olympic lifts in greater detail, breaking down the Snatch and Clean and Jerk into segments and building the movements from the ground up. The seminar will help intermediate athletes to advance...Read More