Power Monkey Fitness, Gymnastics and weightlifting seminar. New class times! 8:30Am Open Gym, 9:30Am WOD & Open Gym, 10:30Am- 12Pm Open Gym. Strength: 4 Rounds5 Kettlebell Push Presses + 5 Kettlebell Windmills Each Arm10 Bear Crawl Bird Dogs (Fx: Bird Dogs)10 Each Side Banded Russian Twists Conditioning: AMRAP 1220/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20...Read More

Huge congrats to our coaches Tucker, Brock, Cam, Rachel, Stacey and Jordan on completing the Power Monkey Fitness Gymnastics and Weightlifting Seminar this weekend. Strength: E2MOM 106 Back Rack Lunges (↑) Conditioning: EMOM 201: 3 Rope Climbs (Fx: 2) (Rx+: 5)2: 10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)3: Rest4: AMRAP Calorie Bike5: RestRead More

NEW PROGRAMMING BLOCK!!! Congratulations to all of our athletes on their strength gains and PR’s in the last month as we have peaked on our Back Squat and Deadlift cycle! It has been inspiring to see all the strength gains you’ve achieved and strength records shattered at the gyms with new PRs for the CrossFit...Read More

Reminder, new class times!– skills class 1:30pm (Bar Muscle Ups), WOD 4:30pm, Open Gym 12:15-5:30pm Strength: 3 Rounds5 Kip Swings + 5 Pull Ups + 5 Kip Swings + 5 Chest to Bar Pull Ups Fx: 5 Kip Swings + 5 Pull Ups + 5 Kip Swings Rx+: 5 Kip Swings + 5 Chest to...Read More

  Strength: E3MOM 153 Tempo Front Squats (33×3) (↑) Conditioning: AMRAP 1313 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)13 Toes to Bar (Fx: 8)13 Box Jumps (24/20)Read More

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