Warm Up: 3 rounds 5e lateral box step ups 10 goblet squats with press out 10T hip openers A. For…
Wednesday will be the last day of regular classes at our current location. We will be closed Thursday – Sunday…
Warm Up: 3 rounds 5e Half kneeling windmills 5e Arm bar with a press 5e Rocked back quadruped rotations 5e…
CrossFit Lite will be starting in one week from today at our new location 10623 100st Avenue (Old Friendly Pets…
MOVING WEEK!! We will be moving through the week, and most likely closing Thursday or Friday in order to reopen…
A. 3 rounds 10 front squats, 135/205lbs 15 GHD sit ups 20 push ups 15 GHD sit ups 10 front…
Warm Up: 3 rounds: 10 box jump overs, 20/24”, 10 pull ups, 10 DB Squat snatch A. Bench Press –…
Warm Up: row 500m, 30 KBS, row 500m A. Power Snatch – 7×1 @ 90+% B. 3 rounds: AMRAP 3…
A. Sumo Deadlift – 5×4 AHAP – No bounce B. For time: 30 hang power cleans, 95/135lbs 10 burpee muscle…
Warm Up: 3 rounds: :30 goblet squat hold, row 250m, 10 kipping ring dips A. EMOM x 6 – 3…