High Maintenance

AMRAP  20: 210m sandbag Run 15 GHD sit ups 9 box jumps (30/24) Photos c/o Maria Pete with MP Photography (@mybeautifulphotos2017)  (email: We are super proud of Analilia Rodriguez and Stephanie Garcia on their first competition in the Sport of Fitness!  They competed in the Scaled Division at the Atomic CrossFit Hammer & Chisel […]

Mr. Roboto

EMOM 12: Min 1- 2 rope climbs Min 2- 20 sec L sit hold Min 3- 20 sec HS hold nose to wall 4 rounds for time: 12 DB snatch (50/35) 12 T2B 12 burpee box jump overs (24/20) Don’t be afraid to scale down or slow down to get that full range of motion. […]

Sound Proof

**REMINDER:  We are closed for the weekend due to the 2-day CrossFit Gymnastics Cert** Warm up: coaches choice 3 rounds for time: 5 ring muscle ups 10 Front squats (165/115) 20 box jump overs Core: tabata hollow hold 10 second active rest in superman hold

Home, Sweet Home

Spend 15-20 Minutes working on gymnastics skills (coaches choice) For time: 27-21-15-9 Calorie row C2B DB snatch (55/45) Cash out: 400m farmers carry