December 7, 2022

EMOM x6:
2 drop snatch or snatch balance
2 tall snatch or dip snatch
6 minutes to build to a heavy set for the day:
1 snatch pull
1 squat snatch

AMRAP in 9 minutes:
3 overhead squats
6 bar facing burpees
9 box jump overs


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.