20 Seconds work, 20 seconds rest, alternating.
8 Rounds total, rotating thru each movement of:

Pull-Ups
KB Swing (53#/36# American)
Double Unders
Push-Ups
Ab-mat Sit-up

Track total reps

Our Workouts Today Are At 6am, 7am, 5:30pm, 6:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

Fight Gone Bad

3 Rounds for total reps/calories

In each round, 1 minute each of:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

No rest while transitioning from movement to movement.  1 minute rest between rounds.

Our Workouts Today Are At 6am, 7am, noon, 5:30pm, 6:30pm

5 Rounds For Time
12 #95 Hang Clean to Press
20 Pull-Ups

Our Workouts Today Are At noon & 5:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

Deck Of Cards…In this workout, we will have a full deck of cards with 2 jokers the face cards removed. Each team of 2 people will go through the deck individually for time doing the number of reps for each card pulled. Each suit will represent a different exercise. Before the workout, everyone will write down an exercise and put it in the hat. The first 4 different exercises pulled will be what we do. Each Joker is a 400m run!

Our Workouts Today Are At 9:30am

Check Out Our Radiant Running Seminar April 6th & 13th!

What Is CrossFit?

3 Rounds For Time:
Bear Complex #135/#95 (7 times through, no bar resting on ground)
10 Chest To Bar Pull-Ups
10 Burpees

Our Workouts Today Are At 9:30am