Announcements

New Summer T-shirt styles are stocked up in all sizes. Grab a new T-Shirt or Tank top today!

Read about Dave Castro’s Regional/Games prep and insight into this year’s focus on dumbbells:
This Man Has Programmed Every Event of the CrossFit Games … Ever

Gymnastics

Toes to Bar

Beginners: Practice positions and hollow swings

Intermediate: 6 sets of toes to bar. Pick a number you can maintain unbroken but will challenge you to maintain the hollow swing and rhythm. The goal is to avoid losing your rhythm and doing double swings.

Advanced: 3 sets for total reps
AMRAP :90
Ski 15/12 Cal
Max reps Toes to Bar in Remaining Time
2:00-3:00 recovery

WOD

4 RFT
24 Goblet Squats 53/35
16 Ring Push Ups
8 Deadlifts, 245/165

QuickFit

For time
Row 1500m
then
8 Rounds
4 Ring Rows
6-10 Push Ups
12 Squats