5 rounds for time of: 250 meter row 10 deadlifts ♀ 155 lb♂ 225 lb Scaling:Today's sprint workout will light up your posterior chain. Push...

Some of you know that CrossFit Sebring owner, Lisa Celentano and her family, own Flatpenny Inn, an adventure camp in beautiful...

Fight Gone Bad 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute...

3 rounds for time of: 25 double-unders 200m run -OR- 15 calorie Row 5 front squats ♀ 155 lb♂ 225 lb

4 rounds for max reps: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb...

3 rounds for time: 25 wall-ball shots 25 lateral burpee box jump-overs ♀ 14-lb ball to a 9-foot target, 20-inch box♂ 20-lb ball to a...

10 minutes PRACTICE & PERFECT the MEDICINE BALL CLEAN (video below) WOD: Tabata BURPEE Tabata weighted sit-up Tabata kettlebell/dumbbell...

https://youtu.be/-C1iixGN9M8 DEVIL'S PRESS VIDEO

Complete as many reps as possible in 10 minutes of: 8 ring dips 8 sumo deadlift high pulls 16 double-unders ♀ 65 lb♂ 95 lb

5 sets: On a 2-minute clock: 400-meter run Complete as many knees-to-elbows as possible in the remaining time. Rest 2 minutes between sets.

NON-MEMBERS: $17 per class

Zeus 6 rounds for time of: 15 wall-ball shots 15 sumo deadlift high pulls 15 box jumps 15 wall walks 15-cal. row 15 push-ups 15 weighted...

5 rounds for time of: 25 kettlebell swings 25 MedBall sit-ups 25 back extensions 25 knees-to-elbows ♀ 1.5-pood KB ♂ 2-pood KB

SKILL REVIEW: PUSH PRESS For time: Row 300 meters 20 push presses Row 300 meters 15 push presses Row 300 meters 10 push presses Row 300...

STRENGTH: Back squat, 3-3-3-3-3-3-3 reps WOD: 5RFT 400-meter run 7 Back Squats using 85% of 3RM

Kerrie Wearing a weight vest (TOTALLY OPTIONAL!!) 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest...

Diane 21-15-9 reps for time of: Deadlifts Handstand push-ups ♀ 155 lb♂ 225 lb