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

  Core Blast 6:45pm! NEW Schedule Changes! Skills class moving to Wednesday evenings. We hope this will allow more people to attend and benefit from this awesome class! New 30 minute mobility class every other Monday at 6:30pm New Endurance Class In the next 2-3 months, we will be adding a new class to the...Read More