EMOM x 20/24/28/32.... (add 4 mins up to a max of 40mins)
1st - Bent Over Row + Snatch High Pull + Muscle Snatch x 3/arm
2nd - 8 Dumbbell Cross Body RDL/arm
3rd - 8 Half Kneeling Arnold Press/arm
4th - 8 Single Arm DB Rack Reverse Lunge/leg

#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time:  40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53

Looking for some tips on what to pack for Banff, Canada? We got you covered. Take a gander here.

Need some pro tips to help you get ready to start exercising? Read this!

“Harper” is the workout of the week for 7.15.2019. Blog by: Cam

The island of Arranmore in Donegal Country, Ireland has written an open letter asking people from English-speaking countries to move there. Would you? Read more in the blog.

Can you have a workout on your bucket list? Absolutely….see how Jocelyn’s Bucket List includes the CrossFit workout: Linda

Salar de Uyuni is the name of Boivia’s Salt Flats and this 10,000 square mile briny glass surface should absolutely be the next thing on your bucket list.

Workout of the Week: Dumbbell DT -> 5 rounds: 12 Dumbbell Deadlifts, 9 Dumbbell Hang Power Cleans, 6 Dumbbell Push Jerks, (55/35)

This week, the gang discusses the ins and outs of dropping into gyms while on the road.

For Time: 30 Ring Muscle Ups

Marc and Nolan have a boys weekend and discussing dream bachelor party destinations!

AMRAP 16
7 Bar Muscle Ups
14 DB Snatches
200M Run

Nolan, Marc and Aimee host their very first guests, Marc's parents! Dr Young and Dr Sanchez talk about their first adventures abroad, growing up in Colombia and meeting the in-laws.

Marc, Aimee and Nolan cover going to school with Division 1 athletes, answer some quirky questions and try to unpack the complex concept of the 'staycation.'

Nolan is back from two legendary weeks in Greece and the three are finally reunited to talk about all the Hellas amazing things about VRX's 2018 and 2019 trips to the land of white houses, blue roofs, and Mythos beer.

Partner "300”
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24”/20”)
50 KB Clean & Jerks (35#/26#)
50 Floor Wipers
25 Pull Ups

Marc and Aimee are back this week to discuss the recent changes to the CrossFit games format. Tune in to hear all the details!

Join Marc & Aimee as they dive deep into the 2018 CrossFit Games, recapping the events, the athletes, and the results!

"Complex Fran" For time: 7 Bar Muscle Ups 7 Chest to Bar Pull Ups 7 Chin over bar Pull Ups 21 Thrusters 5 Bar Muscle Ups 5 Chest to Bar Pull Ups 5 Chin over bar Pull Ups 15 Thrusters 3 Bar Muscle Ups 3 Chest to Bar Pull Ups 3 Chin over bar Pull Ups 9 Thrusters Men: 95 lb., Women: 65 lb.