July 2026

General Warm Up: Partner Prep Specific Warm Up: Rope Climb Progression WOD: Complete for time:3-2-1 Rope Climbs15-10-5Deadlifts Cool Down: Have A Great Weekend!

General Warm Up: CrossFit Warm Up Specific Warm Up: Wall Ball 2 Fers WOD: As Many Rounds as Possible in 15 Minutes of:Run 200m16 Box... Read More

General Warm Up: Plyometric Warm Up Specific Warm Up: DB Snatch Warm Up WOD: Death By:Odds: Air Squat x2Evens: Dumbbell Snatch x4 Cool Down: Double... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Movements Toes to Bar & Sumo Deadlift High Pull WOD: Complete for Time:50 Reps... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Thruster Progression WOD: Every Minute on the Minute x 12 Minutes of:2 Thrusters Cool Down: Weakness... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Burgener Warm Up WOD: 15 Rounds for Time of:15 Double Unders10 Calorie Bike2 Power Cleans... Read More

General Warm Up: With a partner:Partner 1: GHD Hollow HoldPartner 2:10 Push UpsSwitchPartner 1:Dead HangPartner 2:10 SquatsSwitchPartner 1:PlankPartner 2: 20 Single UndersSwitchPartner 1:Overhead Plate HoldsPartner... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Mobility Work WOD: Alternating Tabata of:Double UndersKettle Bell SwingsPistols Cool Down: Mobility

General Warm Up: As Many Rounds as Possible in 7 Minutes at a warm up pace:6 Sit UpsSki 3 Cals6 Box Step UpsSki 3 Cals6... Read More

General Warm Up: Going Down and BackLunge and TwistSpider Man StretchTow SoldierInch WormHamstring StretchQuad StretchIn Between Each movement perform either a forward roll or a... Read More