Strength: Bench Press (20 minutes) 5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60% Conditioning: AMRAP 14: (RX+ = weight vest) 800m Run buy-in then… 5 Pull-ups 10 Push-ups 15 Air Squats Post-WOD Finsher: 100 Sit-upsRead More

Strength: Every 2 mins. for 16 mins. (8 sets): Squat Snatch x 3 reps (start at 60% and build over the course of 8 sets to a heavy 3 rep, not touch-and-go) Conditioning: Death by Thrusters (75/55#) *20 minute cap; If you fail a round of thrusters, rest for one minute and then do 10...Read More

Core Blast with Shauna at 6:45pm!!! Strength: 3 Sets: Dumbbell Row x 10 each arm Single-Arm Standing Inverted Kettlebell Press x 10 each arm Conditioning: On a running clock: 7:00 – AMRAP Buy-In: 400m Run 10 Power Cleans (95/65) (Fx= 75/55) (Rx+ = 175/115#) 10 Handstand Push-Ups (Fx = Push-ups) Rest 3:00, until the clock...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: Back Squat Tuesday: Auxilliary strength with 30 min metcon Wednesday: Snatches Thursday: Bench Press Friday: Clean and Jerk Complex...Read More

Yoga with Liz at 10AM!!! Strength: 3 Super-Sets of: Bulgarian Split Squat x 10 each leg Strict L-Pull-ups x max reps (Fx = Strict Pull ups) Rest as needed Conditioning: AMRAP 8: 10 Dumbbell Push-Jerk (right) 50/35# (Fx = 35/25#) 10 Dumbbell Push-Jerk (left) 50/35# (Fx = 35/25#) 10 Ring Dips (Rx+ = from muscle-up...Read More

Mobility class will run from 12:15 to 12:45pm. This months mobility class will focus on, by popular demand, OVERHEAD MOBILITY. We will be focusing on opening up the traps, anterior deltoids and biceps to create a stronger lockout position. Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome...Read More

Strength: 18 Minutes – Build to to a Heavy Unbroken Complex of: 2 Power Snatches 2 OHS 2 Hang Squat Snatches Conditioning: 3 Rounds of: 50 Double-Unders 20 Alternating Pistols 20 Pull-ups (RX+ = C2B) (Fx = 15 Pull ups) straight into… 30 Front Rack Reverse Lunges (135/95#) (Fx = 95/65#)Read More

Conditioning: On a running clock: For time: 50 HSPU* *Every 5th rep is strict (Fx = all kipping, RX+ = 75 HSPU) 15 Minute Time Cap When the Clock Reaches 20:00 begin… AMRAP 10 (with a partner, alternating full rounds): 6 Burpees over the kettlebell (do not need to open hips) 12 KBS (32/24 kg)...Read More

Strength: 4 Sets: Tempo Front Squat 4 reps@50-60% (3 second descent, 2 seconds in bottom) *Practice lever drills on rings/bar/rig upright in between sets Conditioning: 12-9-6-3 Front Squats (185/125#) (Rx+ = 225/135, Fx = 135/95#) Bar Muscle-ups (Fx = C2B Pull-ups)Read More

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Core Blast with Shauna at 6:45PM!!! Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying...Read More