5 rounds for time of:155-lb. squat cleans, 7 reps14 kettlebell swings, 1.5 pood Goodnight. Sleep Clean. It’s 6:45pm and you’re finishing up dinner. You look at your watch and think, “I’ll be in bed by nine!” But then you think through all of the things you want to get done before you hit the sack –...Read More

“Amanda”Three rounds, 9-7- and 5 reps, for time of:Muscle-up135 pound Squat snatchthenHandstand push-up Yearly BenchmarkMax handstand push-ups in 2:00 minutes The Last Benchmark of the Series! One year ago we embarked into uncharted territory with the kick-off of the Benchmark Series. CrossFit, by definition, is constantly varied, functional movements, executed at high intensity. The belief in...Read More

Squat Snatch 1-1-1-1-1-1-1thenSkill Benchmark Toes-to-Bar retest Want to Be Good at Oly? – by Chad Vaughn Humans learn in many different ways and most of us learn the best when we are exposed to a variety of teaching methods. In class you may have heard a coach tell you to sweep the bar toward you as...Read More

In teams of 2, complete 3 rounds of:Run 400m & Row 500m / AMRAP pull-ups – in 5:00minRun 400m & Row 500m / AMRAP handstand push-up – in 5:00min Workout clarification – one teammate will run and one teammate will row at the same time every round. You will alternate each round as to who runs...Read More

Push Jerk5-5-5-5-5then21-15-9Box Jump (24/20)Push Press (135/95) Maintenance – Did You Do Some This Week? Did you do any maintenance this week outside of a group class? Foam roll, CrossOver Symmetry, banded stretches, lacrosse balls? We want to hear from you – did you do it at home or at the shop? Post to comments. Read More

“The Chief” Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning. The Chief – Anniversary Workout! How did The Chief become the anniversary workout? In the summer of...Read More

Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval...Read More

4 rounds for time:Run 400m15 power snatch (75/55)20 Abmat sit-upRest 2 minutes between rounds. Rounds 1 and 3 begin with run, rounds 2 and 4 begin with sit-ups.  Summer may be winding down but this cobbler is a must have before fall! It might be the only Paleo dessert that Eric has ever fallen in...Read More

Shane Update: For the past week Shane has been awaiting surgery for a skin and muscle graft for his leg. The surgery scheduled for today was unsuccessful and aborted as the doctors felt they need a larger flap of muscle than the one identified to cover the exposed bone on his leg. This was a disappointing day for...Read More

Burpee + 185-lb. back-squat ladder Rest 3 minutesBurpee + 115-lb. shoulder-press ladder Rest 3 minutesBurpee + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as...Read More