10 min EMOM

1 Muscle Up or 2-4 C2B Pull Ups or 2-4 Strict Pull Ups


For Time

30 Box Jumps (24/20”)

30 Hand Release Push Ups

30 KB Swings (53/35#)

30 Goblet Squats (53/35#)

30 STOH (53/35#) - 15 each arm

30 Med Ball Sit Ups (20/14#)

30 Wall Balls (20/14#)

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Tip Tuesday - Pull Slower

Mechanics➡️Consistency➡️Intensity This is the process we all follow when starting Crossfit or learning a new move. Teach the mechanics, practice until the mechanics are consistent, then increase the i



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna