Mobility @ 5:45PM (Hips, Knees, Ankles) Strength: E2MOM 141 Tempo Front Squat (33×1) + 1 Front Squat @90 – 95% Conditioning: 5 Rounds15 Pull Ups (Fx: 10) (Rx+: 20)50 Double Unders (Fx: 35)  Read More

Rope climbs in WOD! Strength: EMOM 5Muscle Snatch (↑)Directly IntoEMOM 5Power Snatch + 2 Overhead Squats (↑) Conditioning: AMRAP 123 Rope Climbs (Fx: 2) (Rx+: 6)6 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)12 Hand Release Push UpsRead More

Outdoor Core Blast Tonight@ 6:45PM! Strength: EMOM 81: 100m Jog2: :45 Double Kettlebell Front Rack Hold Conditioning: 5 Rounds250/200m Row (Fx: 200/150m) (Rx+: 300/250)20 Reverse Lunge Wall Balls (20/14)10 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Weekly OverviewEvents/ClassesMondayShuttle Run TuesdayAccessory Outdoor Core Blast Tonight @6:45PM!Wednesday Snatching ThursdayFront Squats Mobility @ 5:45PM FridayOverhead Lunges SaturdayHand Stand Work Free Beginner CrossFit Class @ 12PM REGISTERSunday Power Cleans Yoga @ 10AMSkills Class @ 1:30PM (Kipping & Butterfly Pull Ups) Conditioning: “Death By 30ft Shuttle Run” Strength: “Meathead Monday 2.0” 3 Rounds20 Alternating Dumbbell Biceps...Read More

Skills class 1:30pm (Double Unders & Toes To Bar) Strength: E3MOM 1210 Front Rack Lunges (↑) Conditioning: AMRAP 1224 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)24/19 Calorie Row (Fx: 16/11)Read More

Strength: E3MOM 9Rx:5 Strict Supinated Grip Pull Ups10 Double Kettlebell Front Squats100m JogFx:5 Supinated Grip Ring Rows10 Double Kettlebell Front Squats100m Jog Conditioning: 5 Rounds (Rx+: 6 Rounds)400m Run10 Pull Ups (Fx: 5 Pull Ups) (Rx+: 5 Pull Ups + 5 Chest to Bar Pull Ups)20 Push Ups (Fx: 10 Push Ups)40 Air SquatsTime Cap...Read More

Silver Nanos Happy Hour 6PM @ CarPool Bar, Event LINK All are welcome!! Strength: E3MOM 123 Push Press (↑) Conditioning: 4 RoundsWork 1:00/Transition :151: 20/15 Cal Ski (Fx: 15/10) (Rx+: 22/18)2: 20/15 Cal Bike (Fx: 15/10) (Rx+: 22/18)3: 1 Push Jerk (ME)4: Rest5: RestRead More

Mobility @ 5:45PM (Little Bit of Everything) Conditioning: AMRAP 37100 Double Unders (Fx: 75)50 Sit Ups25 Burpee Box Jumps (24/20)25/20 Calorie Row (Fx: 20/15)  Read More

Silver Nanos happy hour this Friday 6PM @ CarPool Bar, LINK to event Strength: E2MOM 141 Tempo Front Squat (33×1) + 1 Front Squat @85 – 90% Conditioning: 3 Rounds20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Outdoor Core Blast Tonight@ 6:45PM! Strength: E2MOM 14Rx+:10 Kip Swings + 5 Kipping Leg Raises + 5 Toes to Bar10 Hollow Rocks + 5 V – Ups Rx:10 Kip Swings + 3 Kipping Leg Raises + 3 Toes to Bar10 Hollow Rocks + 5 V – Ups Fx:5 Kip Swings + 5 Kipping Leg Raises10...Read More