CORE Complete 120 Sit-ups and 90 Russian twist in as few sets as possible. Alternate movements upon breaking. METCON For time: 20 Burpees 40 Kb Swing (53/35#) 60 Double unders 15 Burpees 30 Kb Swing 45 Double unders 10 Burpees 20 Kb swing 30 Double unders 5 BurpeesRead More

STRENGTH A) Bench Press 5×5 B) Bent over Row 5×3 METCON For time: 20 Burpees 40 Kb Swing (53/35#) 60 Double unders 15 Burpees 30 Kb Swing 45 Double unders 10 Burpees 20 Kb swing 30 Double unders 5 BurpeesRead More

Greg Glassman speaks on the foundations of CrossFit’s view on nutrition and avoiding disease: (Please excuse the language!) In part 2, Greg speaks on eating for performance, quality and quantity: (Again, apologies for language.)Read More

METCON 16m AMRAP Buy-in: 40 Burpees AMRAP time remaining: 9 Ring Rows 12 SDHP (Kb, 53/35#) 15 Box jumps (24/20″)Read More

STRENGTH 6-6-5-5-4-4 Back Squat, 75-85% 1RM METCON 16m AMRAP Buy-in: 1000m Row AMRAP time remaining: 9 Pull-ups 12 Front rack lunge steps (115/75#) 15 Box jumps (24/20″)Read More