Core Blast 6:45pm! Conditioning:  3:00 to Complete:800/600m Ski (Fx: 600/400)Rest 3:003:00 to Complete:60/40 Calorie Bike (Fx: 40/30)Rest 3:003:00 to Complete:3 Rounds20 Air Squats10 Burpees to a Plate (45)Rest 3:00Score is combined time to complete all 3 stations.    Strength: 6 Rounds1 Turkish Get Up on Each Arm (↑)10 Bear Crawl Bird DogsRead More

Thanks every one for coming out and cheering on the athletes in the AM/PM Throw down!  Mobility class this week will be dedicated to shoulder/ overhead mobility and stability.  Weekly OverviewEvents/ClassesMondaySnatchMobility/ Stability @ 6:30PMTuesdayLong MetconCore Blast 6:45PM!!!Free Beginner CrossFit Class – 7:45PM REGISTER Wednesday “31 Heroess” w/ Rope climbs Skills Class: 6:30PM! Double Under and...Read More

  Strength: E2MOM 10Push Jerks1 – 4: 5@65 – 70%5: AMRAP @65 – 70%   Conditioning: Every 1:15 for 3 Rounds1: 5 Deadlifts (225/155) (Fx: 185/125)AMRAP Calorie Bike2: Rest3: 5 Deadlifts (225/155) (Fx: 185/125)AMRAP Calorie Ski4: Rest5: RestRead More

Strength: E3MOM 15 E2MOM 161 – 4: 3 High Hang Power Snatches5 – 8: 3 Hang Power Snatches1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning: AMRAP 99 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)18 Handstand Push Ups...Read More

SKILLS CLASS TONIGHT at 6:30pm (Bar Muscle Ups)! Conditioning: 6 Rounds12 Burpees Over the Kettlebell6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24) Strength: E3MOM 155 Bench Press @70 – 80%10 Supinated Grip Ring RowsRead More

  Strength: E2MOM 18Overhead Squat (ME)1: 3 Reps2: 3 Reps3: 3 Reps4: 2 Reps5: 2 Reps6: 2 Reps7: 1 Rep8: 1 Rep9: 1 Rep   Conditioning: EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2 – 3: AMRAP Double Unders4 – 5: RestRead More

Strength: E2MOM 161 – 4: 3 High Hang Power Cleans5 – 8: 3 Hang Power Cleans1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning: 5 Rounds200m Run5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)  Read More

Huge congratulations to our member Rachel and Connor on their recent engagement! We wish you a lifetime of joy and happiness!! Strength:  EMOM 161 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)4: Rest Conditioning: AMRAP 86 Each Arm Kettlbell Hang Snatches (24/16) (Fx:...Read More

Strength: E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: 250/200m Ski (Fx: 200/150) (Rx+: 300/250)Then…5 Rounds10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)Read More

SKILLS CLASS TONIGHT at 6:30pm! Strength: Every 1:30 For 10 Sets1 Split Jerk (↑) Conditioning: 21 – 15 – 9Chest to Bar Pull Ups (Fx: Pull Ups)Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)Read More