Monday July 5, 2021
CrossfitMain: Teams of 3Sandbag hold in bear hug position while team rotates through:17min AMRAP7 Cal Bike4 KB Goblet Lunges each leg76 Double Unders Lvl 6:... Read More
Monday, June 7, 2021
CrossFitMain: AMRAP 15 min;I go, you go individual movements2 calorie assault bike2 bar facing burpee2 shoulder to overhead (50-55% of 1 rm pushpress)Then 4 cal... Read More
Monday, October 14, 2019
teams of 4: AMRAP 16 min: 1. assault bike cals max reps 2. situps 3. burpee box jump/step overs 4. rest
Friday, September 20, 2019
Team ‘Cindy’ 2 person teams; AMRAP 20 minutes of: 5 Pull-Ups (kipping) 10 Push-Ups 15 Air Squats
Monday, August 5, 2019
Teams of 3: AMRAP 5 min: max cal bike directly into: AMRAP 4 min: max DB front squat directly into: AMRAP 3 min: DB renegade... Read More
Monday, July 29, 2019
Team workout: Crossfit Games 2018 Bike-Deadlift In teams of 2, 3 rounds for time of: Assault Bike, 1600 m 25 Deadlifts, pick load*one round =... Read More
Monday, July 08, 2019
Bring a Friend Day!3-4 person teams, AMRAP 15 min: P1. runs 200m P2. Rest P3/4: AMRAP wallball until running partner returns. 1 person works at... Read More
Thursday, July 4, 2019
Murph Day We have worked with local organizations to improve the livelihood of veterans and their families, and this year our target goal is to... Read More
Thursday, June 13, 2019
Bring a Friend DayIn teams of 2, complete as many rounds as possible in 15 mins of: 5 Assault Bike Calories10 Toes-to-bars 15 Wall Balls
Friday, June 7, 2019
A. Hinshaw run warmup + empty bar thrusters B. 2 person teams: AMRAP 15 min:1. While P1 runs 400m, P2 completes AMRAP thrusters; switch after... Read More