Ebbtide Hill Sprints: 8 Max Sprints for time with 1 minute break btw sprints

2 Rounds For Time: 150 Double Unders (500 Singles) 30 Ring Pushups 30 Pullups

Your alarms goes off at 5:30am for the early morning CrossFit class and you roll your eyes and hit the snooze button.  Or you’ve had a long, draining day as you try to motivate for the evening class.  In either case, I know we’ve all been there and know we all have different motivation tactics… Read More

3-3-3-3 Box Squat Then 8 Minute Running Clock: 1000m run AMREP OHS (75/55) Score is total OHS Reps

3 Rounds For Time: 20 Burpee Pullups/Burpee Box Jumps 20 Hang Clean & Jerk (95/65) 200m run

20-Minute AMRAP of 5 Split Jerks (95/65), 10 Burpee Box jumps (24/20), 15 Double unders (attempts count or 100 singles)

We’ve all heard that High Fructose Corn Syrup (HFCS) is horrendous, but can any of us actually recall why?  In the article below, Dr. Mark Hyman lists five compelling reasons why HFCS should be avoided at all costs. One of the main reasons is that unlike cane sugar, the chemical components of HFCS cause disruptions in the body leading to… Read More

5 RFT of 10 Thrusters (95/65), 15 Push ups, 20 Med Ball Sit ups (20/10),  25 Double unders (attempts count or 200 singles)

Press 3-3-3-3-3; Then 10-Minute AMRAP of 10 KB Swings (55/35), 20 Sit ups

Complete 3 Rounds for max reps of 1 Min DB Clean from Floor (45/25 each arm), 0:15 rest, 1 Min Pull ups, 0:15 rest, 1 Min DB Front Squat (45/25 each arm), 0:15 rest, 1 Min Push ups, 0:15 rest, 1 Min Box Jumps (24/20)