WORKOUT OF THE DAY STRENGTH: Hang Clean (Full) 3.3.3.3. Across or F Squat 3.3.3.3 across WOD (Early) 80 D-unders 40 DB F Rack Lunges (L+R=2) 80 D-unders 40 DB power cleans 80 D-unders L1-D-und, 45/30 L2/M-D-und, 35/25 L3-Singles x 2, 25/15 10min Cap                                  Read more

  WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer) Then for another 8mins (12 total minutes) OTMEM 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench 10.10.10.10. Across WOD (Late) 30sec on/ off of rotating exercises x 4 rds Pull-up Burpee Row (Cals) -Score as total pull ups/ total burpees/ total cals 12min L1-rx L2/M- banded L3- V-row                                Read more

  WORKOUT OF THE DAY STRENGTH:  Hang Snatch (Full) 3.3.3. Across or OHS 3.3.3. Across WOD (Nancy) 5 Rds- 400m Run 15 OHS L1-400m, 95/65 L2/M-300m, 65/45 L3-200m, F Squat 65/45, 15min Cap                                Read more

  WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.Read more

WHAT IS LIFTUPAUTISM? Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level. And with your help, we can make 10X the impact. On September 23rd, 2017 we’re rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.   WORKOUT OF THE DAY STRENGTH: NONE WOD ( LUKE) 5min AMRAP 5 Power cleans...Read more