For time:  20 Deadlifts (155/225#) 40 Pull-ups  15 Deadlifts (155/225#) 30 Chest to Bar Pull-ups 10 Deadlifts (155/225#) 20 Toes to Bar 5 De...

  As we head into our fifteenth year as a CrossFit affiliate, I can't help but be overwhelmed with emotion and gratitude for every singl...

AMRAP in 25 Minutes w/ a Partner: 70 Burpees 60 Synchro Dumbbell Front Rack Lunge  50 Dumbbell Snatch  40 Box Jumps  30 Dumbbell Box Step-ov...

For time: 35 Wall-balls (14/20# to 9/10 ft) 21 Ring Dips 35 Wall-balls (14/20# to 9/10 ft) 15 Ring Dips 35 Wall-balls (14/20# to 9/10 ft) 12...

AMRAP in 10 Minutes: 12/15 Calories Bike 15 GHD Sit-ups 9 Dumbbell Shoulder to Overhead (35/0#) rest 5:00  AMRAP in 10 Minutes: 12/15 Calori...

 Front Squat  5-5-5-5-5 AMRAP in 5: 10 Front Squat (65/95#) 10 Push-ups Quote: "How can I begin anything new with all of yesterday in m...

For time:  800/1,000-m row  15 Wall-walks 600/750-m row  10 Wall-walks 400/500-m row  5 Wall-walks Quote:   The improvement of understanding...

3 Rounds for time: 400 M run 200 Double Unders 200 M run 100 Air Squats 100 M run 50 Burpees Community Notes: 9 AM Class at the Lyons Den to...

10 rounds for time:  12 box jump overs (20/24 in)  12 hand-release push-ups Community Notes: We are hosting a Level 1 Seminar this weekend, ...

5 Rounds for time of: 400 Meter Run 12 Chest to Bar Pull-ups 15 Sumo-deadlift High Pulls (65/95#) Community Notes: We are hosting a Level 1 ...

TEST DAY- RECORD RESULTS 1 RM Push Press  Cash out: 3 Rounds for time: 10 Alternating Dumbbell Snatch (50/70#) 50-ft DB overhead carry, left...