Workout

7 rounds for time of:
15 hang squat cleans (pick load)
15 push-ups

Workout

For load:

Front squat
5-5-3-3-3-1-1-1-1

Rest day or make-up day

Workout

As many rounds as possible in 45 minutes of:

400m run
30 box jumps (24/20 in)
40 hip extension
50 lunges
400 m run
30 ring rows
40 kettlebell swings (53/35 lb)
50 sit-ups

Workout

In four 2-minute intervals:

Handstand push-ups
Echo bike calories

Then, for max reps:

Double-unders (cap 300)

M: 18-17-16-15
F: 15-14-13-12

Workout

3 rounds for time of:
300m row
20 thrusters (pick load)
12 toes-to-bar

Rest day or make-up day

Workout

“Death by Burpees” with a Twist

With a continuously running clock, perform:
Min 1: 2 burpee
Min 2: 4 burpees
Min 3: 6 burpees…
Min 8: 16 burpees*

*After the round of 16, continue holding 16 burpees on the minute for as long as possible

Workout

For load:

Clean and jerk
1-1-1-1-1

Workout

3 rounds for max reps of:

1:00 dumbbell hang squat clean (35/25 lb)
1:00 seated shoulder press (45/35 lb)
1:00 toes-to-ring
1:00 cal bike erg
1:00 sumo deadlift high-pull (75/55 lb)

Rest day or make-up day

Workout

As many reps as possible in 10 minutes of:

100ft farmers carry (70/53 lb)*

*There is a 10 deadlift penalty for each break

Workout

0:00 - 3:00
400m run
Rest remaining time

3:00 - 7:00
Tabata strict pull-ups

7:00 - 10:00
400m run
Rest remaining time

10:00 - 14:00
Tabata pus-ups

14:00 - 17:00
400m run
Rest remaining time

17:00 - 21:00
Tabata sit-ups

21:00 - 24:00
400m run
Rest remaining time

24:00 - 28:00
Tabata air squats

Workout

For load:

Back squat
6-6-6-6-6-6

Rest day or make-up day

Workout

In 10 minutes, for max reps:
1,600m run
Max reps handstand walk in remaining time

Workout

For time:

500m row
21 ring dips
500m row
15 ring dips
500m row
9 ring dips
500m row

Workout

For time:

30 deadlifts (1.5 x bodyweight)
30 bench press (1 x bodyweight)
30 squat cleans (0.75 x bodyweight)

Rest day or make-up day

__________

Gym Announcements

The 2025 CrossFit Games

The CrossFit Games kicked off on Friday, August 1 in Albany, NY and run through Sunday, August 3. Here’s how to watch!

Schedule Update

On Sunday, August 3 there will be only one class. Class will be held at 9:00 a.m.

Workout

As many reps as possible in 30 minutes of:

150m hill climb

__________

Gym Announcements

The 2025 CrossFit Games

The CrossFit Games kicked off on Friday, August 1 in Albany, NY and run through Sunday, August 3. Here’s how to watch!

Schedule Update

On Sunday, August 3 there will be only one class. Class will be held at 9:00 a.m.

Workout

5 rounds for time of:
5 muscle-ups
5 back squats (225/155 lb)

__________

Gym Announcements

The 2025 CrossFit Games

The CrossFit Games kick off on Friday, August 1 in Albany, NY and run through Sunday, August 3. Here’s how to watch!

Schedule Update

On Sunday, August 3 there will be only one class. Class will be held at 9:00 a.m.

Workout

Every minute on the minute for 20 minutes of:

1 clean and jerk

Rest day or make-up day

Workout

As many reps as possible in 2 minutes of:
Double-unders

Then,

For time:
27 strict handstand push-ups
800m D-ball carry (100/70 lb)
18 strict handstand push-ups

Workout

“Angie”

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Workout

For time:

100/80 cal bike erg
80/60 cal row
60/40 cal air bike
400m run
20 crossovers

Rest day or make-up day

__________

Gym Announcement

There will be only one class this Sunday, July 27. Class will be held at 9:00 a.m. The 10:00 a.m. class is cancelled.

Workout

CrossFit Games Regionals 12.2

For time:

2,000m row
50 alternating pistols
30 hang power cleans (225/135 lb)

__________

Gym Announcement

There will be only one class this Sunday, July 27. Class will be held at 9:00 a.m. The 10:00 a.m. class is cancelled.

Workout

For time:
400m run
21 ring dips
400m run
15 ring dips
400m run
9 ring dips
400m run

Workout

For load:

Front squat
2-2-2-2-2-2