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Workout
Of The Day


Workout
Of The Day


Workout
Of The Day

In Gym

three rounds for time: 8x (dumbbell deadlift + 1 pushup + 2 renegade row) @ 100/70-lbs. 20x dumbbell front rack lunge 75x single under crossover --or-- double under --or-- 100x single under *Pushup and renegade row movements occur at the plank position in the burpee.


Workout
Of The Day

In Gym

five rounds for time: 15x toes-to-bar 9x power clean @ 135/95-lbs. 3x power snatch


Workout
Of The Day

In Gym

bench press 7-7-7-7-7 Begin each round every three minutes. then, three rounds for quality: 10x dip --or-- weighted dip option 12x barbell bent-over row


Workout
Of The Day

In Gym

front squat 3-3-3-3-3-3 then, three rounds for time: 200m run 12x unbroken thruster @ 95/65-lbs.


Workout
Of The Day

In Gym

as many repetitions as possible in 10 minutes: 2x chest-to-bar pull-up 2x burpee 2x box jump over, 24/20" platform 4x chest-to-bar pull-up 4x burpee 4x box jump over 6x chest-to-bar pull-up 6x burpee 6x box jump over… *Continue adding two reps each additional round


Workout
Of The Day

In Gym

"24.2" In Gym: as many rounds as possible in 20 minutes: 300m row 10x deadlift @ 185/125-lbs. 50x double under


Workout
Of The Day

In Gym

shoulder press 2-2-2-2-2-2-2-2-2-2 *Begin each round every two minutes. then, as many repetitions as possible in 7 minutes: burpee


Workout
Of The Day

In Gym

three rounds for time: 100m farmer's carry @ 100/70-lbs. 22x wall ball @ 20/14-lbs. 11x hang power clean @ 135/95-lbs. 11x front squat


Workout
Of The Day

In Gym

as many rounds as possible in 18 minutes: 20x pushup 20x step-up @ 50/35-lbs., 24/20" platform then, strict muscle-up practice: Level 1: 7x 1-3 strict pull-up/jumping strict pull-up/banded pull-up, 3- 5 second negative Level 2: 2x 3 banded low-ring muscle-up 3-5x 1 partner-assisted strict muscle-up with negative (high rings) Level 3: 2x 3 banded low-ring muscle-up 3-5x 1-3 strict muscle-up (high rings)


Workout
Of The Day

In Gym

four rounds, each for time; begin every four minutes: 1-minute handstand hold 500/450m row


Workout
Of The Day

In Gym

two rounds for time: 400m run 21x toes-to-bar 200m run 21x pull-up 400m run 21x sumo deadlift high-pull @ 95/65-lbs.


Workout
Of The Day

In Gym

back squat 5-5-5-5-5 then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted in part one 20x squat jump @ bodyweight or light dumbbell


Workout
Of The Day

In Gym

“24.1” for time: 21x single-arm snatch, arm 1 @ 50/35-lbs. 21x lateral burpee over dumbbell 21x single-arm snatch, arm 2 21 lateral burpee over dumbbell 15x single-arm snatch, arm 1 15x lateral burpee over dumbbell 15x single-arm snatch, arm 2 15x lateral burpee over dumbbell 9x single-arm snatch, arm 1 9x lateral burpee over dumbbell 9x single-arm snatch, arm 2 9x lateral burpee over dumbbell


Workout
Of The Day

In Gym

as many rounds as possible in 15 minutes: 200m run 50-ft. handstand walk --or-- 5x wall climb 10x box jump, 30/24" platform


Workout
Of The Day

In Gym

bench press 10-7-5-3-2-2-2-2 Begin each round every three minutes. then, weighted strict pull-up 2-2-2-2-2


Workout
Of The Day

In Gym

for time: 25-20-15-10-5 overhead squat @ 135/95-lbs. *Complete 50 double unders after each round.


Workout
Of The Day

In Gym

10 rounds: 90 seconds: max distance row --45-second rest--


Workout
Of The Day

In Gym

for time: 50x thruster @ 95/65-lbs. 400m run 100-ft. single-arm overhead lunge @ 50/35-lbs.


Workout
Of The Day

In Gym

In Gym: five rounds for time: 3x rope climb, 15-ft. 6x devil's press @ 100/70-lbs. 12x handstand pushup At Home: five rounds for time: 18x strict sit-up 6x object devil's press --or--10x burpee 12x atomic pushup


Workout
Of The Day

In Gym

In Gym: power clean 2-2-2-2-2-2-2-2-2-2 Begin each round every two minutes. Then, take 10 minutes to build up to a heavy front squat double (from the rack). At Home: 10 rounds, every 90 seconds: 30x mountain climber 5-10x dumbbell/object power clean –or– standing long jump then, tabata squat jump


Workout
Of The Day

In Gym

for time: 50-40-30-20-10 air squat 5-10-15-20-25 push jerk @ 135/95-lbs.


Workout
Of The Day

In Gym

three rounds for time: 400m run 21x burpee pull-up 21x box jump over, 24/20" platform


Workout
Of The Day

In Gym

five heavy sets; begin each round every five minutes: 21 unbroken deadlift then, three sets for quality: 10x barbell roll out 10x barbell curl 10x barbell upright row


Workout
Of The Day

In Gym

five rounds for time: 25x wall ball @ 20/14-lbs., 10/9-ft. target 7x wall climb


Workout
Of The Day

In Gym

weighted ring dip 5-5-5-5-5 then, for total time across all five rounds: at 0:00, complete row 25 calories + 25 pushup at 5:00, complete row 20 calories + 20 pushup at 9:00, complete row 15 calories + 15 pushup at 12:00, complete row 10 calories + 10 pushup at 14:00, complete row 5 calories + 5 pushup *Record your score in seconds for each round, and then add up total seconds across all rounds for a final score.


Workout
Of The Day

In Gym

3 power snatch + 3 overhead squat 1-1-1-1-1-1 then, take 10 minutes to build up to a heavy front squat single for the day (from the rack).


Workout
Of The Day

In Gym

4x three-minute rounds; rest exactly two minutes between rounds: 75x double under 25x burpee max pull-up in remaining time


Workout
Of The Day

In Gym

for time: 50x deadlift @ 225/155-lbs. 100x sit-up 150/120-calorie row

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