Conditioning: EMOM 361: 200m Run2: 20/15 Bike Calories (Fx: 15/10)3: 80 Double Unders (Fx: 60)4: AMRAP Wall Balls5: Rest6: RestRead More

Conditioning : EMOM 101 Squat Snatch @80 – 85% Strength: 4 Rounds20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)15 Toes to Bar (Fx: 10) (Rx+: 20)  Read More

SCHEDULE UPDATE: We have added Open Gym times M-Th from 7:30-8:30am. Please only reserve one morning open gym slot each day (do not reserve both 6:30am & 7:30am open gym) to respect others who would like to utilize open gym times. Reminder – the athletes in the WOD always have priority of space/equipment when open...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Double Unders and Kipping Toes to Bar) Strength: 20:00 to Establish6RM Back Squat 20:00 to Establish6RM DeadliftRead More

Core Blast 6:45pm! Strength: E3MOM 155 Bench Press (↑) Conditioning: With a Partner, Divide Reps As DesiredAMRAP 2010 Burpees Over the Kettlbell (Rx+: 15)20 Box Jumps (24/20) (Rx+: 30/24)30 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400m Run TogetherRead More

Weekly OverviewEvents/ClassesMondayGymnastics Complex Mobility- Hips and Hamstrings TuesdayBench Press Core Blast 6:45PM!!! Wednesday6RM Back Squat/ Deadlift Test Skills Class: 6:40PM – Double Unders and Kipping Toes to Bar ThursdaySplit Jerks FridaySquat Snatch SaturdayLong EMOMFree Beginner CrossFit Class – 12:00PM REGISTER SundayPower Clean Complex Yoga – 10:00AM Strength: EMOM 121: 3 Kip Swings + 3 Toes...Read More

  Strength: EMOM 101 Squat Clean @80 – 85% Conditioning: AMRAP 168 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13) 32 Sit UpsRead More

  Strength: E2MOM 18Split Jerks1 – 3: 3 @70 – 75%4 – 6: 2 @75 – 80%7 – 9: 1 @80 – 85% Conditioning: 3 RoundsWork :30/Transition :101: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)2: AMRAP Kettlebell Swings3: AMRAP Russian Kettlebell Swings4: Rest5: Rest Kettlebell Weights:(32/24) (Fx: 24/16)Read More

Conditioning : “Nancy”5 Rounds400m Run15 Overhead Squat (95/65) Strength: 3 Rounds2 Turkish Get Ups Each Arm (↑)10 Alternating Barbell Side Bends10 Each Side Pallof Press + Rotation  Read More

Strength: Every 1:30 for 8 Sets2 Power Snatches @80 – 85% Conditioning: AMRAP 144 – 8 – 12 – 16 – 20…Front Rack Lunges (135/95) (Fx: 95/65)30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More