Conditioning : EMOM1: 200m Run2: 30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)3: 200/150m Ski (Fx: 150/200)4: AMRAP Kettlebell Suitcase Step Ups (32/24) (Fx: 24/16)5: RestContinue EMOM until you have completed 80 Kettlebell Suitcase Step UpsRead More

Strength: Weightlifting TotalBuild to 1RM:SnatchClean and Jerk Or… E3MOM 183 Squat Snatches (↑) Rest 2:00 E3MOM 183 Squat Clean and Split Jerks (↑)Read More

Get your pre-order in for our NEW SHIRTS!! PRE ORDER LINK Strength: 10:00 to Build to 1 Heavy Rep Each Arm:Turkish Get Up Conditioning: With a PartnerFor Time:40 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 60) But…E3MOM including 0:0022/17 Calorie Row (Fx: 17/12)10 Burpees Over the Rower On each round, switch...Read More

No Core Blast tonight! We will resume next week, 2/1. Thursday 1/27 is the last day to sign up for Rock Climbing. Dont miss out! Strength: E2MOM 201: 5 Romanian Deadlifts (↑)2: 10 GHD Sit Ups (Fx: V- Ups) Conditioning: AMRAP 82 – 4 – 6 – 8 – 10…Overhead Lunges (135/95) (Fx: 95/65) (Rx+:...Read More

Weekly OverviewEvents/ClassesMondayCore & Overhead stabilityMobility @ 6PM (Wrists, Arms and Shoulders) Free Beginner CrossFit Class @ 6:30PM REGISTER TuesdayRomanian DeadliftNo Core Blast This WeekWednesdayTurkish Get Up Thursday“Weightlifting Total” FridayEMOM Metcon SaturdayTempo Front Squats Sunday Toes To Bar Yoga @ 10AMSkills Class @ 1:30PM (Bar Muscle ups) Strength: EMOM 121: :45 High Plank (Weighted if Possible)2:...Read More

Reminder, new class times!– skills class 1:30pm (Kipping and Butterfly Pull Ups), WOD 4:30pm, Open Gym 12:15-5:30pm Strength: E2MOM 101 – 3: 2 Split Jerks @80 – 85%4 – 5: 1 Split Jerk @85 – 90% Conditioning: AMRAP 510/7 Calorie Ski (Fx: 7/5)5 BurpeesRest 1:00AMRAP 510 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 185/125)5 BurpeesRest...Read More

  Strength: “CrossFit Total”Build to 1RM:Strict PressBack SquatDeadliftRead More

Strength: 10:00 Max Distance Handstand WalkOr…10:00 Handstand Development Conditioning : 10 Rounds200m Run10 Toes to Bar (Fx: 7)1 Rope ClimbsRead More

Strength: E2MOM 122 Clean Deadlifts + High Hang Power Clean + Power Clean (↑) Conditioning: E2MOM 161: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)2: Rest3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)4: RestRead More

Get your pre-order in for our NEW SHIRTS!! PRE ORDER LINK Strength: 4 Rounds10 Each Arm High Plank Banded Lat Pulls10 Each Arm High Plank Banded Pull Throughs10 Russian Twists With :03 Hold in Center Conditioning: 4 Rounds28 Russian Kettlebell Swings (32/24) (Fx: 24/16)21 Sit Ups14 Burpees Over the KettlebellRead More