Saturday 9-12-26

 Saturday 9-12-26

Teams of 2

AMRAP 20

400 Ft DB Farmers Carry

20 DB Box Step Overs

30 DB Seated Press

40 DB Deadlifts

DB (50s/35s)

Every 4:00, both complete 10 Tuck-ups

Friday 9-11-26

 Friday 9-11-26

“TWIN TOWERS”

Buy-In: 2,001 Meter Row

Directly into

9 Rounds 

11 Burpees

3 Hang Cleans (135/95 lb)

4 Pull-Ups

3 Overhead Squats (135/95 lb)

This collective Hero workout is dedicated to the 343 FDNY firefighters who were killed on September 11th, 2001, in the terrorist attack on the World Trade Center.

The workout was designed by Coach April Fralick of CrossFit Loganville @crossfitloganville (Loganville, GA, USA). They first performed the workout in 2016 and have done it every year since then.

The rep scheme signifies the date of the attacks and the 343 firefighters killed in the incident.

We are honored to complete this workout as a community.🇺🇸🇺🇸🇺🇸

Wednesday 9-9-26

 Wednesday 9-9-26

Bench Press

Conditioning:

On the 3:30 x 4

5 KB Sumo Deadlift High Pulls

10 Kettlebell Swings

15 KB Goblet Squats

KB (53/35)

Tuesday 9-8-26

 Tuesday 9-8-26

Snatch Technique

Conditioning:

AMRAP 7

3 Snatches (135/95)

6 Alternating Pistols

9 Toes to Bar

Immediately into…

7:00 to establish Heavy Snatch (Power/Squat)

Saturday 9-6-26

 Saturday 9-5-26

Teams of 2

AMRAP 20

30 Calorie Row

20 Push-ups

30 Deadlifts (185/125)

20 Archer Rows

30 Kickouts

20 Toes to Bar

Friday 9-4-26

 Friday 9-4-26

Clean and Jerks

Conditioning:

50 Double Unders

21 Thrusters

50 Double Unders 

15 Thrusters

50 Double Unders

9 Thrusters

BB (95/65)

Cap 8:00

Wednesday 9-2-26

 Wednesday 9-2-26

Bench Press

Conditioning:

Teams of 2

AMRAP 18

18 WB Push Press to Target

18 WB Box Step Overs

18 WB Frog Hops

* Every 3:00, 10 Sit-up WB Passes

WB (20/14)

Box (24/20)