As the sweat dries and the cheers fade, the spirit of our CrossFit community remains as strong as ever. It’s not just about the competition; it’s about the journey, the camaraderie, and the relentless pursuit of personal bests. We’re excited …

Metcon:

6 Rounds (36:00 Total)

Every 3:00

#1: 500/450m Row + 10 Snatches (95/65)

#3: 20 Single Dumbbell Box Step-ups (20″-50/35) + 15 GHD Sit-ups

Stimulus Check:

Deload week. Looking to keep the Snatches unbroken leaving :30-:45 OF rest …

Metcon:

For Time:

3 Mile Run

Stimulus Check:

Deload week. Not trying to PR our 3 mile run today.

…

Metcon:

5 Rounds:

200m Sled Drag (90/70)

100m Farmers Carry (53/35)

5 Wall Walks

2 Rope Climbs

Elite/Semis: RX

Quarters: 3 Wall Walks, 1 Rope Climb

Stimulus Check:

Deload week. an interesting combination today. looking for the walks …

Metcon:

For Distance:

5 Rounds (28:00 Total)

4:00 On/2:00 Off

75 Double Unders

15 Toes to Bar

12 Dual Dumbbell Bench Press (50/35s)

Max Distance Row in remaining time

Elite/Semis: RX

Quarters: 50 Double Unders, 12 Toes to Bar, …

Metcon:

6 Rounds (30:00 Total)

Every Minute On the Minute 

#1: 12 Burpees to a touch

#2: 15 Wall Balls (20/14)-(10/9′)

#3: 12/9 Calorie Bike

#4: 15 Box jump Overs W/ Step Down (24/20″)

#5: 12 Dual Dumbbell Hang Cleans …

Warm-Up:

:30 Air Squat Hold

:30 Deadhang

into…

3 Rounds

Single Dumbbell Hang Clean and presses

Goblet Step-back Lunges

1 Rope Climb

Strength:

2 Position Snatch

7 x 1

New Set Every 2:00

Progressive to a heavy complex For …

Metcon:

40 Minutes

Every 2:00

#1; 200m Run + High Plank Hold Remainder of the minute

#2: 20 Box Step-ups (24/20″) + Hollow Body Hold Remainder of the minute

#3: 24/18 Calorie Bike

…

Warm-Up:

3 Rounds

30 Single Unders

5 Wall Balls (20/14)-(10/9)

5 Power cleans

3 Front Squats

Strength:

Deficit Clean

3,2,2,1,1,1

New Set Every 2:00

Progress to a heavy Single for the day

Standing on 1 Stall mat

Metcon:

Warm-Up:

2:00 Target Game

Set monitor to 24 s/m and 1:55/2:05 Pace

Into…

3 Rounds:

:20 on/ :20 Off

#1: Low Ring Support Hold

#2: Low Ring Dip Hold

#3: Top of Ring Row Hold

Skill:

Legless Rope Climb…