Skills Class Canceled until further notice No more open gym 3:30 – 5:30PM and 4:30PM WOD Strength: 3 Rounds20 Banded Biceps Curls20 Banded Triceps Extensions20 Dumbbell Shrugs1 Minute Easy Ski/Bike/Row/RunUse band/weights that can be completed unbroken. Conditioning: With a Partner, Alternating Movements10 Rounds20 Double Dumbbell Push Press (35/20) (Fx: 25/15) (Rx+: 50/35)20/15 Calorie Row (Fx:...Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: E3MOM 158 Deadlifts1: 65 – 70%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75% Conditioning: AMRAP 88 Each Arm Kettlebell Suitcase Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)16 Push Ups (Fx: 8)200m RunRead More

Conditioning: “Isabel”30 Snatches (135/95) Strength: 4 Rounds2 Turkish Get Ups Each Arm (↑)25ft Handstand Walk (Fx: 3 Wall Walks or 10 Wall Facing Shoulder Taps) (Rx+: 50ft)Read More

Strength: EMOM 61 High Hang Muscle Clean (↑)Rest 1:00EMOM 81 High Hang Power Clean (↑) Conditioning: For Time:3 – 6 – 9 – 12 – 15Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)Toes to BarBurpees  Read More

Strength: E3MOM 15Push Jerk1 – 4: 8 @60 – 65%5: AMRAP @60 – 65% Conditioning: EMOM 151: 18/12 Calorie Bike (Fx: 13/9) (Rx+: 20/15)2: 18/12 Calorie Ski (Fx: 13/9) (Rx+: 20/15)3: 5 Devil’s Press (35/20) (Fx: 25/15) (Rx+: 50/35)4: Rest5: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

No Mobility Outdoor Core Blast Tonight@ 6:45PM! Strength: E3MOM 158 Back Squats1: 65 – 70%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75% Conditioning: For Time:500m Run50 Russian Kettlebell Swings400m Run40 Russian Kettlebell Swings300m Run30 Russian Kettlebell Swings200m Run20 Russian Kettlebell Swings100m Run10 Russian Kettlebell SwingsKettlebell Weights: (24/16) (Fx: 16/12) (Rx+:...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBack Squats No MobilityOutdoor Core Blast Tonight @6:45PMWednesdayPush Jerk ThursdayHang Clean Friday“Isabel”Saturday Deadlifts Free Beginner CrossFit Class @ 12PM REGISTERSundayHandstand Yoga @ 10AMNo Skills class. Strength: Every 1:30 for 8 SetsRx:1 Snatch Balance (↑) Fx:1 Snatch Grip Push Press + Overhead Squat (↑) Conditioning: AMRAP 123 Hang Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/120)6...Read More

Skills Class Canceled until further notice Strength: 5 Strict Toes to Bar (Fx: Strict Leg Raises) (Rx+: 7)10 Arch Extensions or GHD Hip Extensions10 Scap Pull Ups10 Kip Swings Skills: Freestanding Handstand Hold and/or Handstand Walks Conditioning: AMRAP 714 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)14 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: E2MOM 161 Squat Clean1 – 2: 70 – 75%3 – 4: 75 – 80%4 – 8: Build to Heavy SingleIf you miss a lift, reduce weight by 5% Conditioning: 30 – 20 – 10 Push Ups (Fx: 20 – 10 – 5) (Rx+: 40 – 30 –...Read More

Conditioning: E6MOM 30800m Run (Fx: 600m)AMRAP8 Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)8 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Pick up where you left off on each AMRAP.Read More