1) Front Squat: 4 Sets x 1 rep Rest 2 -3 min All sets to be above 90% 1RM 2) Snatch: 7 sets x 2 position snatch (1x 1" above knee + 1x ground) 80% 1RM 3) 3 rounds for time: 25 x wall balls (30/20lbs) 10 x ovehead squats (115/75lb) 10 toes to bar rest 3 min Read more »

1) 3 rounds not for time: 50 x double unders 8 kipping hand stand push ups 30 sec ring L sit 2) 3 rounds for time: 10 x power cleans (155/100lb) 20 x pull ups 20 x ring dips rest 2 min 3) 2 rounds not for time: 20 x GHD Sit Ups rest as needed then 400m Read more »

CrossFit Open Workout 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 x Shoulder to overhead (115/75lb) 10 x Deadlift (115/75lb) 15 x Box jumps (24/20") Read more »

1) 2 rounds for time: 5 x push press (115/75lb) 10 x deadlift (115/75lb) 15 x box jumps (24/20") 2) Row 8 - 10 minutes at a revitalizing pace. Read more »

Yoga for Athletes at 5:30am & 6pm Read more »