Warm-Up: 3x 200m Row 15 Air Squats 15 PVC Good Mornings 15 Scorpions 15 Iron Crosses Strength: For 10 Minutes: On Every Even Minute: 10 Back Squats (185/125) On Every Odd Minute: 10 Box Jumps

Just wanted to inform those of you who are competing in our weekend Summer Series Competition that the events for Week 2 have been posted!  Click HERE to check out the workouts.  More details will be

Warm-Up: Agility Ladder Mobility: 4 Minutes Of Each: Foam Roll Banded Hamstring Banded Shoulder Stretch WOD: 21-15-9 400m Run Push-Press (115/75) Ring Dips **400m Run is preformed at the end of each round**

Warm-Up: 200m Run Plyos Endurance: **In Teams Of Three: 2500m Row One partner rows, one partner completes 30 walking lunges, and one partner does thrusters (45/35) WOD: 15 Minute AMRAP of: 30 Double Unders 15

“CrossFitters discover fitness over 45 is damn sexy. A group of jacked, tanned, specimen-like men are climbing ropes with fluidity. They’re jerking close to 250 lb. over their heads, and they’re sprinting athletically. Young women