Strength: E2MOM 101 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press) Conditioning: 4 Rounds500/450m Row (Fx: 450/400)20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)10 Chest to Bar Pull Ups (Fx: Pull Ups)5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

Strength: E3MOM 183 Power Cleans (↑)Or…E3MOM 183 Touch-and-Go Power Cleans (ME) Conditioning: 10 – 20 – 30 – 40Box Jump Overs (24/20)5 Deadlifts Each Round (255/175) (Fx: 205/145) (Rx+: 295/205)Read More

Strength: 3 Rounds10 V-Ups (Fx: Tuck-Ups)10 GHD Hip Extensions (Fx: Arch Extensions)25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft) Conditioning: AMRAP 14600m Run20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)20 Toes to Bar (Fx: 15)Read More

Don’t forget to sign up for the 2022 CrossFit Open! Click the Link! Weekly OverviewEvents/ClassesMonday“Valentines Day” Partner WOD TuesdayGymnastics Strength Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER WednesdayPower Cleans Thursday Push Jerks Mobility @ 5:45PM (Hips & Back) FridaySnatch Grip Press & Bench SaturdayTempo Front Squats Free Beginner CrossFit Class @...Read More

Updated Class Times Skills class 1:30pm (Rope Climbs & Handstand Walks) 3:30PM, 4:30PM WOD No 5:30PM Go watch the Super Bowl! Strength: 4 Rounds10 Alternating Goblet Cossack Squats10 Heels Elevated Narrow Stance Goblet SquatsRest 1:00 Between Sets Conditioning: AMRAP 1212 Handstand Push Ups (Fx: 8)6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)12 Chest to Bar...Read More

Blood Drive 9AM- 2PM grab a spot while you still can! Sign up LINK   Strength: E2MOM 123 Snatch Pulls to Hold in Extension + 1 High Hang Power Snatch (↑) Conditioning: For Time:20/15 Calorie Bike (Fx: 15/10)800m Run300/250m Ski (Fx: 250/200) Time Cap 1:00 on assault bike.Read More

Blood Drive Tomorrow From 9AM- 2PM. Sign up LINK Strength: 5 Rounds3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up3 Wall Walks Fx:5 Rounds3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up3 Plank to Pike Walks on Box Conditioning :...Read More

Don’t forget to sign up for the 2022 CrossFit Open! Click the Link! Strength: E2MOM 106 Front Rack Lunges (↑) Conditioning: 30 – 20 – 10Box Jump Overs (24/20) (Rx+: 27/22)Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))American Kettlebell Swings (32/24) (Fx: 24/16)Read More

Don’t forget to sign up for the 2022 CrossFit Open! Click the Link! Strength: E3MOM 18High Hang Power Clean + Push Press + Hang Power Clean + Push Jerk + Power Clean + Split Jerk (↑) Conditioning: AMRAP 88 Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)16 Burpees Over the BarRead More

Thank you to everyone who came rock climbing Saturday. We hope you had a blast! Strength: E3MOM 152 Tempo Overhead Squats (5555) Conditioning: “Amanda”9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95)Read More