WOD: A. 12 min EMOM: (skill based emom) 1st min: 4 pistol reps/leg 2nd min: 1-2 rope climb 3rd min: Handstand walk/Handstand hold (:20 hold [...]

WOD: A. 10 min Flow/accessory 15 banded double arm Hammer Curls (:03 eccentric) 15 Ab Rollout on Rings 10 Banded abduction Air Squats :30/side SL [...]

Member Spotlight: Craig Vecchio  How did you hear about CrossFit? I had seen the results from one of my friends that had been doing cross fit [...]

WOD: A. Front Squat (1 rep @ 30X1 using 85-92%RM x 6 sets ) rest 2 min b/t sets B. @ 0 on clock (5 [...]

WOD: A. "Pause in Catch" Power Clean . Above Knee Hang Squat Clean . Split Jerk (1 complex x 8 sets rest :90 b/t sets) [...]

A. 5 sets of skill based pulling (try to progress from last week or do something to fix errors you were making; either way, if [...]

A. Back Squat (Take 8 sets of 2 reps to build to heavy ) B. Emom: 1st min: 5 strict press @ 70%/60% body weight [...]

WOD: Emom x 30 min 1st min: gymnastic skill option 2nd min: 5 pistol squats per leg 3rd min: 12-20 Ghd sit ups 4th min: [...]

WOD: A. 0-10 min AMRAP 50 renegade rows 35/25 50 toes to bar 50 cals on rower *team of 2: 1 person works at a [...]

A. Snatch High Pull . Power Snatch . Squat Snatch (take 8 sets w/ :90 rest b/t ) Reset b/t all reps B. 5 rounds [...]