Team Elizabeth Expanded In teams of two: Run 400m 42-30-18 Squat Clean (135/95) Ring Dip Run 400m Both partners will run the 400m simultaneously. Partners can start working on the cleans and ring dips when both partners are back from the run. One partner working at a time on squat cleans and ring dips. Partition reps as...Read More

The 12 Days of CrossFit Roots 1 – rope climb 2 – bar muscle-up 3 – row 50m 4 – handstand push-up 5 – overhead squat (95/65) 6 – burpee box jumps (up and over) 7 – KB swings (24/16) 8 – hang power clean (135/95) 9 – toes-2-bar 10 – wall ball 11 –...Read More

Hang Power Snatch 3-3-3-3-3  Read More

21-18-15-12-9-6-3 reps for time of: GHD sit-ups 95-lb. shoulder presses  Read More

Please Note: The 12:30pm Group Class is cancelled for today (Monday) only.  In teams of two, row for distance, for 42 minutes. For this workout, the row time for each team will be split evenly.  P1: 1 minute P2: 2 minute P1: 3 minute P2: 4 minute P1: 5 minute P2: 6 minute …and back...Read More

Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 20 one-legged squats, alternating 10 box jumps, 36-in. box Let today’s 20 minute workout get your mind off the cold!Read More

Deadlift 1-1-1-1-1-1-1Read More

3 rounds of: 3 minutes of rope climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Please see below for our modified Holiday schedule over Christmas...Read More

3min AMRAP: 100ft shuttle sprint 15 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 12 power cleans REST 3min 3min AMRAP: 100ft shuttle sprint 9 power cleans We all know how to use our muscles but do you know what’s really going on in there when you do? The video above is an entertaining,...Read More

50-40-30-20-10 reps for time of: GHD sit-ups kettlebell swingsRead More