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

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