WARM UP 2 rounds 25 jump jack 10 push up 10 box dip 10 sit up STRENGTH Backsquat 5@50%,5@60%,5+@70% WOD 15 min AMRAP Partner 1: row 500 m Partner 2: 5 power snatch 75/55 15 DUB/45 single Score is total number of combined reps of power snatch and dubs READ MORE

WARM UP 5 min hip mobility Then 2 rounds 10 TTP 10 lunge 20 jump jack SKILL 1000 m row for time WOD 20 min AMRAP 200 m run 15 KB swing 53/35 9 TTB READ MORE

WARM UP 500 m row Then 2 rounds 20 sit up 20 back extensions 10 squat STRENGTH push jerk 5@40%,5@50%,5@60% WOD For time GI JANE 100 burpee pull ups READ MORE

WARM UP hamstring stretch with bands Then 2 rounds 10 OHS with PVC 10 ring push up 10 PVC pass through STRENGTH dead lift 5@40%,5@50%,5@60% WOD 7 min AMRAP 7 thruster 75/55 7 SDHP 14 DUB/42 single READ MORE

When I walked into the box the first day, I was convinced I could not do CrossFit. I mean, how was I supposed to be able to do any of it? I had chronic pain issues and nerve damage from breaking my back in a car accident. I had been on a pain management cocktail of pain killers,... READ MORE

All I have ever wanted to be was a police officer. I have geared myself in my education through college to meet my goal. However, I neglected the physical aspect of the job. When my wife and I were discussing where we wanted to live, I researched the Colorado State police who... READ MORE

I came to Cross Fit from the couch essentially. I had spent the last 10 years basically working full time and going back to school. I told myself I was too busy to do anything more. I was not lazy, but I was sedentary. After school finished I looked at myself and realized that... READ MORE