Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

Astros Game Saturday, June 8th!

Memorial Day Murph! MONDAY MAY 27th 9am!
(no other classes that day)

CrossFit ReDefined – CrossFit

Proverbs 28:6
Better the poor whose walk is blameless than the rich whose ways are perverse.

View Public Whiteboard

Group Warm-Up

Warm-up (No Measure)

400m run

20 air squats

5 walk outs

20 plyo lunges

10 roll backs

20 ring rows

10 supermans

skill work

Warm-up (No Measure)

Rope climbs/Pistols

Rope climbs: progressions

1) jump and hang in extensions

2) jump hang in extension and 3 knee raises

3) jump and hang/knee raise/wrap feet/stand

4) repeat step 3

*athletes may lie on the ground and pull to standing position for a modification

Pistols: modifications

1) Lateral Step ups

2) on top of box, touch heel to the ground

3) elevate heel on plate

4) use rig

5) Left foot rested on right ankle/switch
Spend some time working on both movements with your coach and practicing modifications


Metcon (Time)


12 Front rack lunge steps (135/95)

12 GHD hip extensions

12 Pistols

:30 wall sit

1 Rope climb


legless rope climb