Barbell Club @ 2:15PM (Split and Push Jerks) Strength: 3 RoundsRx+:3 Wall Worms3 Wall Walks3 Wall Facing Strict Handstand Push UpsHandstand Walk 5 – 10ft from Wall5 Plank to L-Sit Shoot Throughs with :05 Hold on Final L-Sit Rx:3 Wall Worms3 Wall WalksHandstand Walk 5 – 10ft from Wall3 Plank to L-Sit Shoot Throughs with...Read More

Bring a Friend Day Monday! Any class, all day. Share the LINK with more information!! Conditioning: “Annie”50 – 40 – 30 – 20 – 10Double UndersSit Ups Strength: E3MOM 155 Push Jerks (↑)Read More

Mobility @ 5:45PM (Knees and Hips) Strength: E2MOM 123 Squat Cleans (↑) Conditioning: AMRAP 129 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)18 Box Jumps (24/20) (Rx+: 27/22)18/13 Calorie Row (Fx: 13/8)  Read More

Bring a Friend Day next Monday! Any class, all day. Share the LINK with more information!! Strength: Every 1:30 for 3 Rounds1: 20 Alternating Dumbbell Bench Press2: 20 Supinated Grip Ring Rows3: 1:00 Wall Sit4: 1:00 Glute Bridge Hold Conditioning: AMRAP 816 Jump Switch Lunges16 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)16 Pull Ups...Read More

Core Blast Tonight@ 6:45PM! Congratulations to Coach Mack on placing 2nd in the Olympic weightlifting meet she competed in over the weekend. Mack went 5/6 and scored 2nd place in her first Olympic lifting meet [50, 52, 54; 78, 81, 83x] Strength: E2MOM 10Rx+: 10 Toes to Rings + :30 Ring Support Hold on High...Read More

Weekly OverviewEvents/ClassesMondayBack Squats TuesdayGymnastics Outdoor Core Blast Tonight @6:45PM!WednesdayBench Press ThursdaySquat Cleans Mobility @ 5:45PM Friday“Annie” SaturdayGymnastics Free Beginner CrossFit Class @ 12PM REGISTER\Barbell Club @ 2:15PM (Split and Push Jerks)Sunday Long Metcon Yoga @ 10AMSkills Class @ 1:30PM (Rope Climbs & Handstand Push Up) Strength: E2MOM 10Back Squats1: 10 Reps @60%2: 8 Reps @65%3:...Read More

Skills class 1:30pm (Ring Muscle ups) Faith and Fitness @ 2:30PM Free WOD and Discussion Strength: E3MOM 155 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep) 10 Medicine Ball Hamstring Curls Conditioning: 3 Rounds20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)75 Double...Read More

Strength: E2MOM 10Rx+2 Toes to Bar + 2 Chest to Bar Pull Ups + 2 Toes to Bar + 2 Bar Muscle UpsRx:2 Toes to Bar + 2 Chest to Bar Pull Ups + Bar Muscle UpFx:2 Toes to Bar + 2 Pull Ups + Chest to Bar Pull UpOr…Bar Muscle Up Technique Practice Conditioning:...Read More

Strength: E3MOM 153 Tempo Bench Press (50×3) (↑)3 Tempo Pendlay Rows (50×3) (↑) Conditioning: 5 RoundsWork 3:00/Rest 1:00200m Run15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)AMRAP Rope ClimbsRead More

Mobility @ 5:45PM (ROMWOD) Conditioning: E2MOM 14Rx:Drop Snatch + High Hang Squat Snatch (↑)Fx:Snatch Balance + High Hang Snatch (↑) Strength: EMOM 121: 16 Reverse Lunge Wall Balls (20/14)2: 1 Squat Snatch (ME)  Read More