July 25, 2018
Deadlift (5-5-5-3-1+) Metcon (Time) 10 RFT 1 Rope Climb 10 KBS
Continue Reading
Warm-up Hollow Body 30 Sec Hollow Body w/partner pressing on arms x30sec Arm Circles x50 Metcon (No Measure) Strict Chin-ups x30 Ring Push-ups x50 Press to Buttlift 4×3-5 Partner GHD x10 Side Bends x10 4 rounds Alt Arm DB Bench 3×10 each arm OH Hold 3x1min
Continue Reading

Workout of the Day


  • CrossFit WOD 11/17/18

    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups