STRENGTH Back Squat 7 sets of 3 @ 75% 1RM METCON 5 Rounds AFAP: 300m Row 8 Hang Power Clean (135/95#) 5 Burpee box jumps (24/20″) 2 Ring Muscle-ups Rest 3 minRead More

METCON 3 rounds: 800m Run 15 Back extension 30 Sit-upsRead More

STRENGTH 400m Front rack KB walk + 400m Farmers carry METCON 3 rounds: 800m Run *Rest 3 min Accumulate :60 sec Handstand hold during 3 min restRead More

METCON 40 Wallball (14/10#) 10 Pull-ups 200m Run 30 Wallball 8 Pull-ups 200m Run 20 Wallball 6 Pull-ups 200m Run 10 Wallball 4 Pull-ups 200m RunRead More

METCON For time: 2 Power Snatch (165/115#) 50 Wallball (20/14#) 4 Power Snatch (155/105#) 40 Wallball 6 Power Snatch (135/95#) 30 Wallball 8 Power Snatch (115/75#) 20 Wallball 10 Power Snatch (95/65#) 10 WallballRead More

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

METCON 10 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats 20 Sit-ups Rest 2 min 3 rounds for time: 500m Row 400m RunRead More

STRENGTH Spend 12 minutes working to a heavy complex: 1 Squat Clean+ 1 Hang Squat Clean+ 1 Front Squat METCON 3 rounds, focus on quality: 7 Strict Pull-ups+ 5 Kipping Pull-ups+ 3 Muscle-ups (complex) 35 HR Push-ups 100 Double unders (3/1 singles)Read More