There will be no open gym from 1-3:30PM Today Strength: For Time:Rx+: 100 Handstand Push UpsRx: 75 Handstand Push UpsFx: 50 Handstand Push Ups Time Cap 15:00 Or… 15:00 of Handstand Push Up Development Conditioning: E2MOM 161: 30/20 Calorie Ski (Fx: 25/20) (Rx+: 35/23)2 – 3: 60 Air Squats (Fx: 40)AMRAP Overhead Squats (135/95) (Fx:...Read More

No Mobility Outdoor Core Blast Tonight@ 6:45PM! Strength: 10:00 to Establish Max Height Box JumpThen…EMOM 151 Squat Clean (ME) Conditioning: For Time:500m Run50 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Time Cap 6:00Read More

Free Treatment and Eval From Arlington Pain and Rehab 5-7PM!! Weekly OverviewEvents/ClassesMondayLong AMRAPFree Treatment and Eval From Arlington Pain and Rehab 5-7PMTuesdaySquat Clean No MobilityOutdoor Core Blast Tonight @6:45PMWednesdayHand Stand Push Ups No open gym 1-3:30PMThursdaySnatch Complex No open gym 1-3:30PMFridayAccessory WordSaturday 8RM Deadlift and Back Squat Free Beginner CrossFit Class @ 12PM REGISTERSundayLong AMRAPYoga...Read More

Skills Class Canceled until further notice No more open gym 3:30 – 5:30PM and 4:30PM WOD Strength: 4 Rounds10 Weighted Sit Ups (Rx+: Weighted GHD Sit Ups):30 Double Kettlebell Front Rack Hold25ft Unbroken Handstand Walk (Fx: Handstand Practice) (Rx+: 2x25ft Unbroken) Conditioning: 4 Rounds16 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)16...Read More

Free Beginner CrossFit Class @ 12PM REGISTER Conditioning: “31 Heroes”AMRAP 31 With a Partner:One partner performs AMRAP of:8 Thrusters (155/105)6 Rope Climbs11 Box Jumps (30/24)While other partner performs:400 meter Run with Plate (45/25)Partners switch after each Run.Read More

CANCELLED: 9:30AM WOD and Open Gym Strength: EMOM 151 Squat Snatch (ME) Conditioning: 4 Rounds22/17 Calorie Row (Fx: 20/15) (Rx+: 25/20)10 Hang Power Snatches (115/80) (Fx: 85/60) (Rx+: 145/100) Time Cap 13:00Read More

CANCELLED: Open Gym 8:30am – 12:00pm and 1:00 – 3:30pm Strength: 5:00 to Establish Max Unbroken Double Unders Then… E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 612 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)12 BurpeesRead More

Strength: EMOM 121 Split Jerk1 – 4: 70 – 75%5 – 8: 75 – 80%9 – 12: 80 – 85% Conditioning: 30 – 20 – 10Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)Toes to Bar (Fx: 20 – 15 – 10)Read More

No Mobility Outdoor Core Blast Tonight@ 6:45PM! Strength: E2MOM 14Clean Deadlift to Knee and Pause + Hang Power Clean from Pause + Hang Power Clean (↑) Conditioning: 3 Rounds4:00 to Complete800m Run (Fx: 600m)Then:AMRAP 1Calorie Ski ErgRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayHang Power Clean No MobilityOutdoor Core Blast Tonight @6:45PMWednesdaySplit Jerk ThursdayDeadlift FridaySnatch Saturday “31 Heroes” Free Beginner CrossFit Class @ 12PM REGISTERSundayGymnastics Yoga @ 10AMNo Skills class. Strength: E3MOM 158 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 1018 Russian Kettlebell Swings...Read More