Open 14.1 Complete as many reps as possible in 10 minutes of: 30 double-unders 75/55# power snatches, 15 reps  Read more

Complete as many rounds as possible in 20 minutes of: 5 clean and jerks (185/135) 10 toes-to-bars Rest 30 seconds Recognize those faces? Grab a cup of coffee this morning and learn how the workout “Nicole” got it’s name, the evolution of the CrossFit Level 1, Level 2 and the new Certified CrossFit Level-3 Trainer (CF-L3) programs, as well as the forthcoming Level 4. Did you know that your gym has 5 CF-L3 Trainers?!Read more

Complete as many reps as possible in 10 minutes of: Muscle-ups Come in today and get a full hour of practice learning new drills and skills to conquer the muscle-up. Already have a muscle-up? Great, lets work on linking them efficiently and getting the most work accomplished in 10 minutes. Happy Friday!Read more

42 cal row 21 jerks (95/65) 30 cal row 15 jerks (115/80) 18 cal row 9 jerks (135/95) Notice both athletes are in a slightly closed shoulder angle. If they were passively hanging from the bar their shoulders would be directly under the bar, but they’re engaged through their shoulders which places the shoulder slightly behind the bar, as in a kip. Lack of engagement through the shoulders is one of the largest faults for not being able to link multiple reps, so check it out on yourself and see if you can get more!Read more

For time: 50 wall-ball shots 50 deadlifts, 185-lb. 50 handstand push-ups Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.  Read more