Core Blast 6:45pm! Strength: E2MOM 12Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑) Conditioning: 24 – 12 – 6Burpees Over the BarPush Press (115/80) (Fx: 95/65) (Rx+: 135/95)96 Double Unders After Each Round (Fx: 64)Read More

Weekly OverviewEvents/ClassesMondayDeadlift Free Beginner CrossFit Class – 6:30PM REGISTER TuesdayHang Power Snatch Core Blast 6:45PM!!! WednesdayBack Squat Skills Class: 6:40PM – Bar Muscle UpsThursday“Fran”FridayStrict PressSaturdaySquat clean complex Free Beginner CrossFit Class – 12:00PM REGISTER SundayPull Up and Push Up work Yoga – 10:00AM Strength: E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 75 –...Read More

Conditioning: 10 Rounds400/350m Row (Fx: 350/300)10 Reverse Lunge Wall Balls (20/14)10 Handstand Push Ups (Fx: 5)10 BurpeesTime Cap 45:00Read More

Strength: Rx+:E2MOM 12Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up Rx:E2MOM 12Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up Fx:E2MOM 122 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups Conditioning:...Read More

Tonight! at 6:30PM Whiskey, Wine and WOD- Click here for details! Conditioning : E2MOM 8Muscle Clean + Hang Power Clean (↑)Directly IntoE2MOM 82 Power Cleans (↑) Strength: AMRAP 816 Jump Switch Lunges64 Double Unders (Fx: 32)Read More

Whiskey and Wine WOD!– 6:30PM Friday. Completing the Appalachian Trail (A.T.) in one trip is a mammoth undertaking. Each year, thousands of hikers attempt the over 2,000 mile journey and only about one in four makes it all the way.⁣⁣One of those hikers is our very own Faith Breads (@faithbreads)! It’s always nice when our...Read More

Completing the Appalachian Trail (A.T.) in one trip is a mammoth undertaking. Each year, thousands of hikers attempt the over 2,000 mile journey and only about one in four makes it all the way.⁣⁣One of those hikers is our very own Faith Breads! It’s always nice when our athletes make their fitness functional. Here’s what...Read More

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