Weighted Pull ups 6 x 2 (ME) On 6th set, immediately drop weight and perform one Max set Strict Pull ups For time: 9 Deadlifts 315/215 Fx: 9 Plate Facing Burpees over plates* 45 Double Unders 15 Deadlifts 225/155 Fx: 15 Plate Facing Burpees over plates 45 Double Unders 21 Deadlifts 185/125 Fx: 21 Plate...Read More

7/13 Front Squat Back Squat 5 x 4/8 @ 78% Rest 2:00″ AMRAP 7: 10 Push Press 115/80, Fx: 95/65 15 Box Jumps 30/24, Fx:24/20 (BCF 32/26)  Read More

Clean and jerk Find Heavy Double Finisher: 4 x :45- 1:00 Single Arm Overhead KB Hold 4 sets each sideRead More

  Arlington pain and rehab will be here from 5:00pm-6:30pm today. Free class with Coach Claire starts at 6:30pm. Great for those who are interested in CrossFit! ========================================================= Cash in: 1600 m Row: Then 2 Rounds: 40 Russian KB Swings 32/24, Fx: 24/16 30 Burpees 20 Front Rack Lunge w/ KB 32/24, Fx: 24/16 10...Read More

Strength For the Week Monday:Front squat/Back Squat Tuesday:Long Metcon Wednesday: Clean and Jerk Thursday:Front squat/Back squat Friday:Weighted Pull ups Saturday: “Isabel” Sunday:Deadlift =========================================== 7/13 Front Squat Back Squat 5 x 4/8 @ 75% Rest 2:00 5 Rounds 3 Muscle Ups, Fx: 3 C2B and 3 ring dips 5 Power Snatches95/65 Fx: 75/55 12:00 CapRead More

Coach Kathleen is hosting her weekly skills class at 12:30. Today she’s coaching double unders and pistols ================================= Bench Press: 5 x 5 (A) 4 Rounds: 21 Box Jumps Overs 24/20 15 Hang Power Cleans (115/80 Fx: 95/65) 9 Ring Push upsRead More

Free Class is at Noon with Coach Mike! Bring a friend to try their first CrossFit Class ============================ A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto...Read More

7/13 Front Squat Back Squat 5 x 4/8 @ 73% Rest 2:00 AMRAP 10: 10 Push Jerk 155/105, Fx: 115/80 15 Sit ups 25 Double Under Accumulate a 4:00 Hold at the Top of the ringsRead More

Snatch 20:00 to find a Heavy Single “Martine’s Jam” 200 meter Overhead Walk 45/25 30 Cal Row 30 KBS 24/16 200 meter suitcase carry 24/16 20 Cal Row 20 KBS 24/16 200 meter Overhead Walk 45/25 10 Cal Row 10 KBS 24/16 200 meter suitcase carry 24/16 *Penalty for putting plate or Kettlebell down or...Read More

AMRAP 10: Rx: Strict Handstand Ups Fx: Kipping Handstand Push up Techique and Skills 10 Rounds For time: 2 Muscle Ups, Fx: 2 C2B and 2 ring dips 3 Deadlifts 315/225, Fx: 225/155 Accumulate a 5:00 weighted PlankRead More