Monday 09/07/2026

Strength
Front Squat 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat

*Retest from 8/4

WOD
“Partner DANIEL"
AMRAP x 20-25 MIN
400m Run (Together)
60 Pull Ups (Split)
30 Thrusters (Split)
(Score is Rounds + Reps)

From CrossFit Mainsite…

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Friday 06/26/2026

WOD
"Cookout Season”
For Time:
1000/850m Row
50 Thrusters 45#/35#
60 Pull-Ups
50 Thrusters 45#/35#
1000/850m Row

Monday 03/23/2026

Strength
Build up to a 1RM Back Squat

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

Friday 02/20/2026

Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%

WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#

Note: We have extended the time cap to 18:00 for today.