AnnouncementsJoin us for team training on Thursday night at 7:30 PM!CrossFit On Track - CrossFitView Public WhiteboardGymnasticsPull-up skill practice! Basic: Ring row - using hips to "kip" a ring row. Intermediate: Butterfly pull-up - how [...]

AnnouncementsJoin us for team training on Thursday night at 7:30 PM!CrossFit On Track - CrossFitView Public WhiteboardWeightlifting3x3 @: Power Clean (3x3 @ 80% 1 RM)MetconMetcon (AMRAP - Rounds and Reps)14 min. AMRAP 15/12 cal row [...]

CrossFit On Track - CrossFitView Public WhiteboardSquat Clean (3 x 3 @ 80-90% of 1RM)Do as singles, but keep your rest very short. You should be able to hit all three reps within 45 seconds [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)9 min AMRAP 25' Handstand Walk +1 Muscle UpEach round of this warm-up should be more challenging than the previous. Start with the easiest version of HS [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)Hip Mobility/Athletic Warm Up - Hip Flossing - Foam Rolling - 27 Squats then... - Multi-directional Jumping - Single Leg Jumping then... - Toes to Bar Skill [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)Skill Warm-Up 4 Rounds 5/5 Single Arm DB Snatch - increase weight each round + 2 Rounds - empty bar 3 Hang Power Snatch 3 Behind the [...]