February 2026

General Warm Up: 2X8 Squats -> Cart Wheels8 Sit ups -> Broad Jump8 Push ups -> Toy soldiers8 Pull ups ->Bear Crawl Specific Warm Up:... Read More

General Warm Up CrossFit Warm Up Specific Warm Up Burgener Warm Up WOD: Elizabeth21-15-9 Reps For TimeSquat Cleans (135/95 lb)Ring Dips Cool Down: SLIPS

Warm Up: Burgener Warm Up Specific Warm Up: Handstand Walk Skill Work WOD: Complete the Following for time:90′ Handstand Walk30 Snatches90′ Handstand Walk Skill Work:... Read More

General Warm Up: Dynamic Mobility Set WOD: Every Minute on the Minute x 20 Minutes of:1: 10 Back Squats2: 20 Double Unders3: 1-2 Rope Climbs4:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Double Lacrosse Ball Low Back Smash WOD: 10 Rounds for time:Ski 10 Cals10 Toes to Bar10... Read More

General Warm Up: As many Rounds as Possible at a Warm Up Pace in 7 Minutes of:1 Shuttle Run8 V Ups8 Squats8 Push Ups8 Tuck... Read More

General Warm Up: Joint Prep Specific Warm Up: Power Cleans WOD: 9-6-3-6-9 Reps of Power Cleans15-10-5-10-15 Yards of Handstand Walk Mobility: First Rib & Barbell... Read More

General Warm Up: Running Warm Up Specific Warm Up: Dumbbell Snatch Cycling WOD: As Many Rounds as Possible in 20 Minutes of: Run 400 M... Read More

Warm Up: CrossFit Warm Up WOD: TabataPull UpsWall BallDipsCalorie Row Weakness Work