CINNAMON SUGAR 100ft Wall Ball Lunge (20/14) 50 Hang Wall Ball Cleans (20/14) 100ft Wall Ball Lunge (20/14) 10 Wall Walks 100ft Wall Ball...

DONUT HOLES 5 sets 8 Power Snatch (95/65) 200m Run 8 Power Snatch (95/65) -rest 1:30 between sets- STRENGTH Front Squats 3 Tempo Front...

APPLE FRITTER 12:00 AMRAP Max Echo Bike/Row Calories *Every 2:00, including 0:00 perform: 12 Box Jumps (24/20) 12 Sit Ups STRENGTH EMOM10...

GLAZED DONUT 3 Rounds 10 Front Squats (115/80) 10 Bar Facing Burpees 10 Pull Ups -At 15:00- For Time: 30 Front Squats (115/80) 30 Bar...

“Dry Martini” Teams of 2 25 min AMRAP Even rounds 400m run Odd Rounds 200m sled drag (4 45’s/ 2 45’s) 30 synchro squats 6 cleans 205/155...

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull...

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD...

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy...

CATCHING FIRE 5 sets of 2:30 work 12/10 Calorie Echo Bike 5 Bar Muscle Ups (Or 10 Kipping Chest to Bar) Max Wall Balls (20/14) in...

THE HUNGER GAMES 30-24-18-12-6 Kettlebell Swings (53/35) V-ups 10-8-6-4-2 Box Jumps (30/24) STRENGTH Build up to a Heavy Front Squat...

LIBERTY BELL "Strict JT" 21-15-9 Strict Handstand Push-Ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling JT" 21-15-9 Strict...

***Schedule*** 7 a.m. CrossFit 8 a.m. CrossFit All other classes are cancelled for the day. Go enjoy Independence Day! THE GINGER 22:00...

Independence Day (Thursday, July 4th) Schedule: 7 a.m. CrossFit 8 a.m. CrossFit CONTINENTAL CONGRESS 1-2-3-4-5-6-7-8-9-10 Power Snatch...

July 4th - Thursday - Independence Day Schedule: 7:00 a.m. - CrossFit 8:00 a.m. - CrossFit DECLARATION OF INDEPENDENCE 15:00 AMRAP Buy...

Independence Day Schedule: 7:00 a.m. - CrossFit 8:00 a.m. - CrossFit Hey! It's half-day! Your year, 2024, is half-way done. You are...

8:30 Crossfit “A CLEAR AND PRESENT DANGER” Bike Cals 20-30-40 thrusters 95/65 -rest 3 mins- 3 rounds 20 Pull-Ups 40 AbMAt Sit-Ups ( Can...

"GOOD AFTERNOON, MY NAME IS RUSSELL" 4 Rounds 400m Run 10 Clean and Jerks (155/105) Strength Squat Snatch: Heavy 3 Rep Heavy 2 Rep 3...

"I DO NOT LIKE THE CONE OF SHAME" 3:00 AMRAP 30 V-Ups (Or GHDs) Max Line Facing Burpees -Rest 2:00- 4:00 AMRAP 30 V-Ups (Or GHDs) Max...

PARADISE FALLS 7 Rounds 10/8 Calorie Air Bike 1 Rope Climb (Or 3 Strict Pull Ups) 10 Box Jump Overs (24/20) 1 Rope Climb (Or 3 Strict...

CARL AND ELLIE Row 400m 50ft Handstand Walk (Or 4 Wall Walks) Row 600m 75ft Handstand Walk (Or 6 Wall Walks) Row 800m 50ft Handstand Walk...