Core Blast 6:45pm! Strength: E2MOM 10Rx+:3 Strict Chest to Bar Pull Ups + 3 Chest to Bar Pull Ups + 3 Bar Muscle UpsRx:3 Strict Pull Ups + 3 Pull Ups + 3 Chest to Bar Pull UpsFx:1 – 3 Strict Pull Ups + 3 Pull UpsScaled: 5 – 10 Ring Rows + 5 –...Read More

Weekly OverviewEvents/ClassesMondayPower Snatch Free Class 6:30PM REGISTER TuesdayGymnastics Complex Core Blast 6:45PM!!!Wednesday Back Squats Skills Class: 6:40PM – Rope ClimbsThursdayHang Power Cleans FridayPush JerksSaturdayDeadlifts Free Beginner CrossFit Class – 12:00PM REGISTER SundayDumbell Bench Yoga – 10:00AM Strength: E2MOM 161 Power Snatch (ME) Conditioning: 2 RoundsWork 1:00, Rest/Transiton :151: 250/200m Row (Fx: 200/150) (Rx+: 300/250)2: AMRAP...Read More

  Strength: E4MOM 125 Front Squats10 Back Rack LungesBoth Movements @60 – 70% of 1RM Front Squat Conditioning: For Time:100 Double Unders (Fx: 80)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)75 Double Unders (Fx: 60)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders (Fx: 40)8 Each Side Dumbbell...Read More

Conditioning: 4 Rounds200m Run10 Burpee Box Jumps (24/20)20 Toes to Bar (Fx: 10) (Rx+: 25)200m Run10 Burpee Box Jumps (24/20)10 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

  Strength:  E2MOM 10Push Jerks1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning: E2MOM 241: 400m Run (Rx+: 500m)2: Rest 3 – 4: AMRAP Calorie Row  Read More

Strength: E2MOM 161 Power Clean (ME) Conditioning: AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)10 Kettlebell Swings (32/24) (Fx: 24/16)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)Read More

SKILLS CLASS TONIGHT at 6:30pm (Double Unders and Toes to Bar)! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion...Read More

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