Author: Rachael Graves

Workout 10 ROUNDS FOR TIME 20/15 Cal Bike 12 Box Jumps

Workout “TRIPLE THREAT”3 SETS EACH FOR TIME400m Run20 Toes to Bar30 KB Swings 40 KB Goblet Alt. Lunges50 Wall Balls

Workout “Laura“With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans

Strength Thruster Workout Fran21-15-9ThrustersPull-ups

Strength Deadlift Workout “ROSIE THE RIVETER”EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*MIN 3 – Rest

Skill Rope Climb Workout “RAPUNZEL”2 SETS**AMRAP x 8 MINUTES2 Rope Climb100′ Shuttle Run (25′ Out, 25′ Back)*:30 DBL KB or DB Front Rack Hold

Strength Power Snatch Workout “ANNIEBEL”FOR TIME*50-40-30-20-10Double UndersSit-Ups

Meet Wayne’s Leader of the Month Maggie Woodul! Maggie started her CrossFit Journey with us at CFML in 2017 and when asked what keeps her motivated she said it’s because of the community!  She also loves our friendly competition and how we all push each other. And one day, she wants to be as strong […]

Workout “NCFIT GIRLS”3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats

Workout Part 1. AMRAP x 8 MINUTES* 5 DB Devils Clean 10 DB Push Press 200m Run Part 2. 3 ROUNDS FOR TIME* 10 Alt. DB Devils Clean 7/7 Single Arm DB Push Press 200m Run