Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups...

Strength: Back Squat Conditioning: EMOM 20 Odd) 20 Air squats Even) 15 Kettlebell swings (50/35)

Strength: Bench press Conditioning: 5 Rounds 10 Push jerks (135/95) 15 Burpees

"Countdown to the Open-- Week #3" "14.3" AMRAP 8 10-15-20-25-30-35 Deadlifts (Ascending weights) *15 Box jumps (24/20) between sets Deadlift weights: Round 1...

DON'T FORGET! "Coffland" Hero WOD fundraiser is TOMOROW @10am! (No Open Gym hours) There is still time to make a donation or participate. 100% of proceeds go...

Strength: Snatch (20 minutes) *Athletes choice on loading/reps. If you're a newer/Less-experienced athlete, let's take time to make your technique look beaut...

Strength: Shoulder press-- 5-5-5-3-3-3-1-1-1 Conditioning: AMRAP 8 Push press (115/75) *EMOM= 5 Toes-to-bar -Rest- AMRAP 8 Hang cleans (115/75) *EMOM= 5 Toes...

Strength: Sumo deadlift Conditioning: For Time 100 Kettlebell swings (70/50) *Every time you rest, complete 5 burpee box jump-overs (24/20)

WEEK TWO OF OUR "COUNTDOWN TO THE OPEN!" https://open.crossfit.com/english Strength/Skills: Ring muscle-ups Conditioning: "15.3" AMRAP 14 7 Ring muscle-ups 5...

*Don't forget! "Learn & Burn" Info. session for our upcoming group nutrition challenge TONIGHT @ 6:30pm! Summer bodies are made in the winter time ;) Strengt...

Strength: Bench press Conditioning: AMRAP 25 10 Push-ups 15 Box jumps (24/20) 20 Dumbbell snatches (35/20) 25 Sit-ups

Strength: Deadlift Conditioning: 5 Rounds 10 Deadlifts (225/155) 20 Wall-balls (20/14)

Skills: Kipping (T2B, Pull-ups, chest-to-bar, muscle-ups...) Conditioning: Every 5:00 for 4 Rounds 400m Run 21 Kettlebell swings (50/35) 4 Bar muscle-ups

WELCOME, ATHLETES! To our "Countdown to the Open!" Over the course of the next 7 Monday's, we will be giving you a taste test of the flow, beauty, and challe...

Strength: Bench Press Conditioning: AMRAP 3 20 Toes-to-bar Max reps burpees -Rest 2:00- AMRAP 3 20 Burpees Max reps toes-to-bar -REST 4:00- AMRAP 3 20 Handst...

Strength: Deadlift Conditioning: 2 Rounds 100 Double unders 50 Kettlebell swings (50/35) 25 Front squats (95/65)

One WOD today @10am! Let's have some fun, one last time in 2018! (*Reminder: Box will be closed for New Year's Day) PARTNER UP! AMRAP 35 60 Dumbbell clean & ...