METCON 20 min AMRAP 30 Jumping jacks 25 Lunge steps 20 KB Deadlift (2 KBs) 15 Push-ups 10 Squat jumpsRead More

METCON 8 min AMRAP 800m Run 20 Pull-ups Max reps Sit-ups Rest 2 minutes 8 min AMRAP 800m Run 20 Burpees Max Calories rowed Rest 2 minutes 8 min AMRAP 800m Run 20 Kettlebell swings Max reps GobletRead More

We will be hosting the RXGymnastics seminar at CrossFit Panther City on Saturday the 10th from 9am-3pm. There will be no Community workout on this day, however, members will be allowed access to the courtyard area during this time. If you aren’t joining us for the seminar we wish you a very blessed weekend! Rest...Read More

METCON 9 min AMRAP: 12 Medball sit-ups 10 Thrusters (75/45#) 8 Box jump overs (20″) Rest 5 min 9 min AMRAP: 12 Burpees 15 Knee raises 100′ Waiters walk each arm (45/25#) (every 25′ = a rep)Read More

METCON For time: 50-40-30-20-10 Kettlebell swings (53/35#) Lunge steps x2 Double unders (x4 singles) Double unders are increased to 100-80-60-40-20 COOL DOWN 2k Recovery rowRead More

METCON 7 Rounds for time: 10 Medball bear hug step-ups (20/14#) 50′ Bear Crawl 50′ Farmers carry (53/35#) 10 Push press (95/65#) 10 Ring rowsRead More

METCON 25 min AMRAP 50 Singles 40 Bicycles (core) 30 Russian kettlebell swings 20 Push-upsRead More

METCON 4 Rounds for total reps: 2 min Row 1:30 Burpees 1 min Jumping pull-ups :30 sec restRead More

METCON 30 min AMRAP: 400m Run 100 Singles 30 Mountain climbers 30 Wallballs 30 Single Kettlebell deadliftRead More

METCON In front of a 24 min running clock, perform: 6 min EMOM 6 Clean and Jerk (105/65#) 8 min EMOM 8 DB step ups (20″, 30/20#) 10 min EMOM 10 Jumping pull-upsRead More