CrossFit Dark Side – Bootcamp Bootcamp Warm-up (No Measure) Movement Flow with band Metcon (No Measure) 7 Stations 4 Rounds per Station Each station is :45 with :15 rest before moving on to the next station 1:00 rest and wipe down equipment for next group 1. Battle Ropes 2. Double Kb Deadlift 3. Lateral wall...Read More

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 300m Run 10 Power Clean & Jerks Rx: 95/65# 3 Wall Walks300m Run – Begin out the back door and run 1 complete lap and then come in the front door. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning...Read More

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean Pull Tall Clean Clean Jerk Balance Press From Jerk Stance Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Squat or Power 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 To Build...Read More