SKILLS CLASS TONIGHT AT 6:40PM (Hand stand holds and walk) Whiskey and Wine WOD!– 6:30PM Strength: Rx:Every 1:30 for 5 Sets of Each1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)2: :30 Dead Hang then :30 Active Hang on Pull Up Bar Fx:Every 1:30 for 5 Sets1: 4 Sotts Press (Behind the neck,...Read More

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