Core Blast 6:45pm! Strength: E3MOM 154 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning: With a Partner, Alternating Rounds of Each AMRAPE4MOM 161: AMRAP10/7 Calorie Row (Fx: 7/5)5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)2: 800m Run (Fx: 600m)3: AMRAP10 Chest to Bar Pull Ups...Read More

Don’t forget about the nutrition seminar tonight at 7:30PM Weekly OverviewEvents/ClassesMondaySquat Snatch (Metcon has Rope climbs)Mobility! Overhead and shoulder mobility Nutrition Seminar tonight at 7:30PM COME!!! TuesdayDeadlift Core Blast 6:45PM!!! WednesdayShoulder strength work Skills Class: 6:40PM – Handstand holds and WalkingThursdayBack Squats FridayPower Cleans Whiskey and Wine WOD!– 6:30PMSaturdayGymnastics complex Free Beginner CrossFit Class –...Read More

Conditioning: 1000m RunThen…3 Rounds10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))10 Toes to Bar (Fx: 5)Then…1000m RunThen…2 Rounds15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))15 Toes to Bar (Fx: 10)Then…1000m RunThen…30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))30 Toes to...Read More

Strength: 25:00 To Establish1RM Squat Clean and Split Jerk Conditioning: Time Trial:500m Row  Read More

Next Friday October, 8th at 6:30PM Whiskey, Wine and WOD- Click here for details! Conditioning : Every 1:30 for 4 Rounds1: Handstand Hold/Walk Practice2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)4: 1:00 Squat Hold (Weighted if Possible) Strength: AMRAP 816 Hand Release Push...Read More

Strength: E2MOM 128 Back Rack Lunges (↑) Conditioning: 5 Rounds200m Run20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Re_Set nutrition program Click here to sign up! SKILLS CLASS TONIGHT AT 6:40PM (Butterfly Pull-Ups) Strength: E3MOM 15High Hang Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (↑) Conditioning: AMRAP 99 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)60...Read More

Core Blast 6:45pm! Strength: E2MOM 103 Tempo Strict Press (30×3) (↑) Conditioning: Every 1:30 for 2 Rounds1: 25/19 Calorie Bike (Fx: 20/15) (Rx+: 30/22) 2: Rest3: 25/19 Calorie Ski (Fx: 20/15) (Rx+: 30/22)4: 10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)AMRAP Burpees Over the Bar5: RestRead More

Weekly OverviewEvents/ClassesMondayGymnastics Accessory Work Free Class 6:30PM REGISTER TuesdayStrict Press Core Blast 6:45PM!!! WednesdaySnatch & Overhead Squat Complex Skills Class: 6:40PM – Butterfly Pull-ups ThursdayBack Rack lunges FridayGymnastics Saturday1RM Clean & Split Jerk Free Beginner CrossFit Class – 12:00PM REGISTER SundayLong Metcon Yoga – 10:00AM Strength: EMOM 121: 8 Toes to Rings (Fx: 5)2: 100m...Read More

  Strength: E2MOM 16High Hang Power Clean + Hang Power Clean + Power Clean (↑) Conditioning: 4 Rounds6 Right Arm Kettlebell Hang Cleans6 Right Arm Kettlebell Push Jerks6 Right Arm Kettlebell Overhead Lunges6 Left Arm Kettlebell Hang Cleans6 Left Arm Kettlebell Push Jerks6 Left Arm Kettlebell Overhead Lunges(Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)Read More