Free Beginner CrossFit Class @ 12PM REGISTER Strength: 10:00 to Establish: 10RM Back Squat Rest/Transition 2:00 10:00 to Establish:10RM Deadlift Conditioning: EMOM 51: 15 Toes to Bar (Fx: 10) (Rx+: 20)2: 20/15 Calorie Bike (Fx: 15/10)3: 15 Toes to Bar (Fx: 10) (Rx+: 20)4: 20/15 Calorie Ski (Fx: 15/10)5: AMRAP Toes to BarRead More

Conditioning: E2MOM 18Power Snatch1 – 3: 3@75 – 80%4 – 6: 2@80 – 85%7 – 9: Build to Heavy Single (Max effort if possible) Strength: 2 Rounds50 Kettlebell Push Press (24/16) (Fx: 16/12)150 Double Unders (Fx: 100) (Rx+: 200)Switch hands every 5 reps on push press.Time Cap 10:00Read More

Rope climbs in the WOD! Strength: 4 Rounds10 Each Side Kettlebell Side Bends20 Russian Twists20 Tuck-Ups (Fx: 10) Conditioning: AMRAP 1224 Box Jumps (24/20)12 Weighted Sit Ups (25/15) (Rx+: 45/25)1 Legless Rope Climb (Fx: Legged) (Rx+: 2)Read More

Strength: “CrossFit Semifinals Barbell Complex”E3MOM 153 Cleans2 Front Squats1 Shoulder to OverheadBuild to Max Effort. Conditioning: 3 Rounds200m Run8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)24 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Mobility @ 5:45PM Outdoor Core Blast Tonight@ 6:45PM! Strength: 3 Rounds20 Dumbbell Floor Press5 Plyo Push Ups (3″) (Fx: Hand Release Push Ups)20 Supinated Grip Bent Over Rows5 Feet Elevated Ring Rows Conditioning: 2 Rounds (Rx+: 3 Rounds)40 Air Squats20 Pull Ups (Fx: 10)20 BurpeesTime Cap 10:00Read More

Happy 4th of July! WODs at 9 & 10am, be sure to reserve in Zen Planner! “Partner Endurance DT”AMRAP 35500m Run Together (Fx: 400)1 Round of “DT” Each (Alternate which partner goes first on the barbell each round)1 Round of DT:12 Deadlifts (155/105) (Fx: 135/95)9 Hang Power Cleans (155/105) (Fx: 135/95)6 Push Jerks (155/105) (Fx:...Read More

Skills Class today @ 1:30PM (Rope Climbs & Handstand Push Ups) No more open gym 3:30 – 5:30PM and 4:30PM WOD. Strength: E2MOM 18Power Clean1 – 3: 3@70 – 75%4 – 6: 2@75 – 80%7 – 9: Build to Heavy Single Conditioning: 3 Rounds7 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)7...Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: E3MOM 1510 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: 3 RoundsWork 1:00/Transition :151: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)2: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)4: AMRAP Hang...Read More

“The Chief”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities....Read More

Strength: E2MOM 14Push Press + Push Jerk + Split Jerk (ME) Conditioning: 5 Rounds250/200m Row (Fx: 200/150m)4 Rope Climb (Fx: 3)  Read More