BUY IN : TRIPLE JERK   Every 90 SECONDS for 15 MINUTES (10 Rounds) complete 3 JERKS (Split or Push) out of the Squat Rack...

  This workout is completed in TEAMS of TWO One person working at a time Switch whenever you want   WOD   42 Clean & Jerks 115/75 lbs 42 Burpees 30 Squat Cleans 155/105 lbs 30 Burpee Box Jumps 24/20" 21 Power Cleans 185/125 lbs 21 Burpee Pull...

  HERO WOD     BUY IN : SNATCH COMPLEX   Every 90 SECONDS for 12 MINUTES (8 Rounds) complete 1 Hanging Power Snatch + 1 Power Snatch + 1 Squat Snatch...

  BUY IN : BARBELL CYCLING - POWER CLEAN   Minute 1 - 8 Reps Minute 2 - 7 Reps Minute 3 - 6 Reps Minute 4 - 5 Reps Minute 5 - 4 Reps Minute 6 - 3 Reps Minute 7 - 2 Reps Minute 8...

  BUY IN : DEADLIFT + PULL UPS   5-8 Minutes to BUILD to a 80% MAX DEADLIFT   Every MINUTE on the MINUTE for 10 MINUTES   ODD MINUTES - 3 Deadlifts @80% EVEN MINUTES - 5-8 Strict Pull Ups   WOD   500 m ROW 30 Burpees 30 Deadlifts 135/95 lbs 30...

  BUY IN : STRICT PRESS   Every MINUTE on the MINUTE for 10 MINUTES complete 1 REP of STRICT PRESS...

  CHIPPER MONDAY   BUY IN : BACK SQUAT   Warm up to 65% of 1 REP MAX 5 sets of 5 reps STARTING @65% and INCREASING EACH ROUND.   15 MINUTES to COMPLETE   WOD   80 Double Unders 70 Goblet Squats 24/16 kg 60 Push Ups 50 KB Swings 24/26 kg 40 Burpees 30...

  This workout is completed in TEAMS of TWO One Person Working at a time Switch when your 10 REPS are completed   WOD   PART A Athlete one - complete 10 THRUSTERS Athlete two - complete 10 THRUSTERS ADD WEIGHT   10 ROUNDS   MENS WEIGHT 45 - 65 - 75 - 85 - 95 -...

  GOOD FRIDAY 9 AM & 10:15 AM CrossFit Classes SATURDAY 8 AM , 9 AM, 10 AM CrossFit Classes SUNDAY 9-11 AM Group Training   This workout is completed in TEAMS of THREE ENTIRE WORKOUT is completed TABATA STYLE¬† SWITCH ATHLETES during EVERY 10 second REST PERIOD   WOD   1200...