September 16, 2026
No class in person, try this on your own! From CrossFit.com Beginner: Every minute on the minute for 30 minutes, alternating: Odd minutes: 10 step-ups Even minutes: 40-second recovery walk Intermediate: Every minute on the minute for 40 minutes, alternating: Odd minutes: 20 step-ups Even minutes: 5 x 50-foot recovery shuttle runs If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
September 14, 2026
No class in person, try this at home! 15 min AMRAP: 3 Clap' push ups (full on toes) [scale to pop off the floor] 8 each jumping lunges 15 KB Swings (25-35#) 200m Run
September 11, 2026
No workout in person, try this one at home! 15 min. AMRAP: 2 each side Turkish get up (odd object, DB, fist) 10 air squats 25 single unders
September 9, 2026
No class in person, try this at home! For time, 14-12-10-8-6-4-2 "Box" jumps (any sturdy surface 10-20") Dips between two chairs/equal height surfaces Second bent leg l-sit hold or 30 sec. Plank scale
September 7, 2026
No class in person, try this at home! 5 rounds for time of: 200-meter run 10 air squats 10 push-ups from the knees 10 lunges Check out CrossFit.com for more details!
September 4, 2026
No class in person, try this at home! 5 sets, NOT for time: 7 each Walking lunge (BW) 7 each PVC/closed fist windmills 10 Hollows 200m Walk backwards (or forwards)
September 2, 2026
No class in person, try this at home! A strength workout. Try to challenge yourself with added weight to the squat if able. Move at a slow tempo. 5 seconds slowly down, 3 seconds hold, 1 second back up! Elevated push ups if necessary, still tempo! 5 sets, NOT for time: 5 tempo air squats 5 tempo push ups
August 31, 2026
No class in person, try this at home! 40 Burpees 800m Run 20 Burpees 400m Run 10 Burpees 200m Run
August 28, 2026
No class in person, try this from home! 3 rounds for time of: 20 sit-ups with medball (or just BW or odd object) 30 medicine-ball box step-ups (or just BW or odd object) 400-meter medicine-ball run (or just BW or odd object)
August 26, 2026
No class in person, so try this at home! Today we are executing a very functional movement. Getting up off of the ground. Beginner 20 Burpees for time Intermediate 40 Burpees for time Advanced 50 Burpees for time (6" reach bonus challenge)
