Fitness: 1: Max Power in 30 seconds on Dog Sled (3 attempts) *Must use 10m length **Push or Pull, do whatever you like in the 30 seconds....

Fitness: In Pairs: 30 Min AMRAP Every 7 minutes, including the 0, complete a 300m Run together. 40/30 Calorie Row 20 Wall Balls (9/6kg)...

Fitness 1. Bench Press or Press W18/18 20 minutes to establish a 1RM, 2. In Pairs: 15 Min AMRAP 40/30 Calorie Bike Erg 30 Bench Press...

Fitness: 1. Gymnastics Cycle Week 11 - Floor Series 1/3: Handstand Hold 2. 15 Min AMRAP 10 Candlesticks 20 sec L-Hang 20 sec Chin over...

Fitness: 1. Deadlift W18/18: 20 minutes to establish a 1RM. 2. AMRAP 13: 10 Lateral Burpees, 1 Round of “Macho Man” 10 Lateral Burpees,...

Fitness 20 Min AMRAP: 50 Double Unders 400/350m Row 3 Rope Climbs 20 V Ups 10 Dumbbell Z Press (22.5/15kg) Performance: 20 Min AMRAP: 50...

While throughout this strength cycle we have had a lot of success with PRs, if you are serious about a lifetime of fitness and improved...

Fitness: 'Power Sandwich' 5-minute nasal breathing Row 1 min rest, then On the 90 for 4 rounds Highest Calorie/h Bike Erg Highest...

Fitness: 25 Min AMRAP: In Pairs: One person working at a time 100m Walking Lunge (In 2x10m segments) 50/40 Calorie Echo Bike 25 Box Jumps...

Fitness 1. Alt On the 2 min for 20 minutes: A. 5 Dumbbell Z Press B. 10 Kettlebell Seal Row 2. In 15 minutes: AMRAP: 10 Deadlifts...

Fitness: 1. Gymnastics Cycle Week 10 - 5 Min AMRAP: 5 False Grip Ring to Chest Pull-Ups 5 Ring Dips 2. OT90 x 3 Rounds - 20 Supine Hollow...

Fitness: 1. Alt On the 2 min for 20 minutes: A. 7 Single Leg Anchored RDL B. 30 Second Face Up Weighted Chinese Plank 2. 15 Min AMRAP: 30...

Fitness 1. 3 Rounds for quality: 20m Single Arm DB Overhead Carry 10 Dead Bugs 2. 3 x 5 Min AMRAPs (5 minutes rest between) Buy-In: 300...

Fitness: 1. Alt On the 2 min for 20 minutes: A. 5 Goblet Cyclist Squats B. 5 Banded Nordic Curls 2. 15 Minutes for total Calories: 10...

When, how and why did you get started with us? I started CrossFit in May of 2009, I was really into watching the Crossfit Games and I...

Fitness: 1. 3 Rounds: 20 Banded Face Pull Plank Leg Drag (2 x 10m / 5kg plate) 2. In 2 Teams 12 minutes to complete Max 10m Shuttles with...

Fitness: In Pairs: 30 Minutes for Max Row Cals 5 Rounds: 7 Strict Pull Ups 14 Hanging KB alt Step Ups (20/12kg) 21/15 Calorie Ski 1...

Fitness 1. Alt On the 2 min for 20 minutes: A. 10 Banded Louie Push Ups B. 20 Stadler Leg Lifts 2. 15 Min AMRAP: 300m Run 20 Dumbbell...

Fitness: 1. Gymnastics Cycle Week 9 – Open Session, your choice of practice. It could be from this Ring Series or something else. 2. alt...

Fitness: 1. Alt On the 2 min for 20 minutes: A. 10 Good Mornings B. 20 Supine Banded Leg Extensions 2. On The 4 Min x 3: 6 Plate Push...