METCON 6 rounds: 300m Row 400m Run Rest 1 minRead More

METCON For time: 100 Sit-ups 90 Double unders (225 Singles) 80 Walking lunges 70 Russian Twist (20/14#) 60 Push-ups 50 Kettlebell swings (44/26#) 40 Pull-ups 30 Box jumps (24/20″) 20 Toes to bar 10 BurpeesRead More

METCON 10 min AMRAP 3 Deadlift (95/65#) 3 Hang squat clean 3 Push press 100m Run (3 courtyard lengths) Rest 3 min 10 min AMRAP 300m Row 10 Burpees 100m RunRead More

Ever wonder how CrossFit come to be what it is, how it defines “fitness”, and how to increase your fitness and health? Look no further. Here is Greg Glassman, founder of CrossFit, on all these points and so much more! Enjoy.Read More

METCON 12 min AMRAP 5 Burpees 10 Kb swings (44/26#) 25 Double unders Rest 3 min 12 min AMRAP 7 Box jumps (24/20″) 5 Pull-ups 150m RunRead More

METCON 3 rounds: 800m Run 150m Overhead barbell carry (115/65#) 200m Farmers carry (44/26#x2) 20 Box jumps (24/20″)Read More

METCON For time: “Angie” 100 pullups 100 pushups 100 situps 100 air squatsRead More

METCON 3 Rounds: 750m Row 12 Deadlift (135/85#) 20 Wallballs (20/14#) Followed by Core and Balance workRead More

METCON 100 Push-ups *Every break perform 100m Run 50 Pull-ups *Every break perform 15 sit-ups 25 Toes to bar *Every break perform 25 Double undersRead More

METCON 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each 750m row in 3:30 or less. If you are taking +3:30, reduce distance to 600m per round SKILL 3 Rounds, for quality: :45 sec side plank each side 10 Dual kb step-ups 8 Good morningsRead More