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

Arlington Pain and Rehab will be onsite today between 5-7PM Weekly OverviewEvents/ClassesMondayPower Clean Complex Free Treatment From Arlington Pain and Rehab 5-7PMTuesdayGymnastics Outdoor Core Blast Tonight @6:45PM!Wednesday Front Squats ThursdayLong METCON Mobility @ 5:45PM FridayPush Press SaturdayAccessory Free Beginner CrossFit Class @ 12PM REGISTERSunday Front Rack Lunges Yoga @ 10AMSkills Class @ 1:30PM (Double Unders...Read More

Skills class 1:30pm (Kipping Handstand Push Up & Handstand Walks) Strength: E2MOM 10Overhead Squats1: 10 Reps @60%2: 8 Reps @65%3: 6 Reps @70%4: 4 Reps @75%5: AMRAP @80% Conditioning: EMOM 181: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/18)2: AMRAP Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/18)4: AMRAP...Read More

Strength: 3 Rounds10 Bench Press (↑)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: 21 – 18 – 15 – 12 – 9Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)Burpees Over the Bar10/7 Calorie Row After Each Round (Fx: 7/5) (Rx+: 15/10)Time Cap 15:00Read More

Conditioning: AMRAP 401000m Run20 Toes to Bar (Fx: 15)5 Rope Climbs (Fx: 3) (Rx+: 7)Read More

Mobility @ 5:45PM (Chest, Shoulders, Wrists) Conditioning: “Elizabeth”21 – 15 – 9Cleans (135/95)Ring Dips Strength: 4 RoundsOn Each Arm:Turkish Get Up with 5 Windmills Before Returning to the Ground100m Jog  Read More