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

METCON 4 Rounds, each for time: 500m Row 400m Run 3 min rest- max effort rounds  Read More

METCON 5 Rounds for time: 100 Singles 30 Wallballs (14/10#) 600m RunRead More

METCON 60 Bar-facing Burpees 30 Overhead Squats (95/65#) 5 Muscle-ups Rest 4 min 3 rounds: 10 Push-ups 5 Strict Pull-ups :30 sec Handstand HoldRead More

METCON 5 Rounds: 500m Row 21 Kb swing (53/35#) 12 Pull-upsRead More

METCON “Dirty Thirty” 30 Box Jumps (24/20″) 30 Jumping pull-ups 30 Kettlebell Swings (53/35#) 30 Walking Lunges 30 Knee to elbow 30 Push press (45/35#) 30 Back extension 30 Wall balls (20/14#) 30 Burpees 30 Double undersRead More

METCON For time: 30 Sit-ups 10 Back extension 30 Toe-to-bar 10 Back extension :30 sec Plank 10 Back extension :30 sec Handstand hold 10 Back extension 30 Russian Twist Rest 3 min 400m Run 300 Single jumps 400m RunRead More

METCON For time: 800m Run 75 Double unders 10 Power Snatch (65/45#) 20 Stict Chin-ups 75 Double unders 10 Power Snatch 20 Strict Chin-ups 800m RunRead More

METCON For time: 7 Rounds, as fast as possible: 250m Row 7 Burpee box jump (24/20″) 20 Double unders Rest 2 minRead More