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Weightlifting P&F: Thruster (7×2)   Metcon P: Metcon (Time) 30 thrusters 115/75rest 2 min35 thrusters 95/65rest 2 min40 thrusters 75/55 F: Metcon (Time) 30 thrusters 95/65rest 2 min20 [...]

Strength : 15 min to work up to 1RM Power Clean WOD: 5 rds 15 wall balls 15 power cleans 95/55   Barbell Therapy For years my escape was in the bottom of a bottle. I was honorably discharged [...]

Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups   FRIDAY (feb 13) 6:15pm & ALL CLASSES  SATURDAY [...]

1. you don’t suck as much as you think you do (words with elizabeth) 2. you NEED these 3 affordables in your gym bag (crossfit invictus) 3. lululemon has finally brought back this cult [...]

Strength/Skill:Overhead Squat5×3 WOD:AMRAP – 815x OH sqauts 135/8530x Step ups(total) 45/25

Strength : Deadlift 7×2 WOD : Diane 21-15-9 Deadlift 225/155 HSPU

Strength/Skill:Strict Pull ups 3x ME or 5×3 WeigtedStrict Dips, Same Scheme Advanced May work Strict MU WOD: Fight Gone Bad Scheme 3x roundsPull upCal RowBall SlamBurpees

Strength/Skill:Squat Clean15 min to establish1x Squat clean, 1x HSC unbroken WOD:10-Emom1x Squat Clean2x Front squat* As heavy as clean allows Rest 1 minTabataP-bar L- Hold/PlankLunges/TTB IS IT [...]

WOD:30x HSPU50x Pistols(Total)20x HSPU50x burpees10x HSPU Coconut Flour Waffles with Blueberry Compote Ingredients: For the compote: 1 cup of fresh blueberries 2 tbsp water 1 tsp lemon juice 2 [...]

Strength : weighted front rack lunges 6×2 WOD : 4 rounds 10 lunges front rack 135/65 10 ball slams 20/15 10 ttb   FIND twenty easy PALEO superbowl recipes HERE