Strength: E2MOM 201: 8 Bench Press @70 – 75%2: 8 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements. Conditioning: 24 – 20 – 16 – 12 – 8 – 4Wall BallsAlternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)Time Cap 10:00  Read More

  Congrats to Paul and Grant on winning their competiton this past weekend in Maryland!! Conditioning: Every 1:30 for 10 Rounds1: 12/8 Calorie Row (Fx: 10/7)6 Burpees Over the Rower2: AMRAP 6 Push Ups3 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135) Pick up where you left off on each AMRAP.Read More

Strength:  E3MOM 151 High Hang Squat Snatch + 2 Hang Squat Snatches (↑) Conditioning: EMOM 121: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)2: :45 Double Kettlebell Front Rack Hold (24/16) (Fx: 16/12) (Rx+: 32/24)3: AMRAP Strict Handstand Push Ups (Fx: Kipping HSPU)4: RestRead More

Core Blast – 6:45pm!!!!  Congratulations to Alex and Christine on their recent engagement!! We are so happy for both of you!! Strength:  5 Rounds:20 Biceps Curl Rack Hold20 Biceps Curls:20 Triceps Extension Rack Hold20 Dumbbell Triceps Extensions Conditioning:  10 Rounds200m Run3 Thrusters (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Weekly OverviewEvents/ClassesMondayGymnasticsTuesdayBodybuildingCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayHang Squat SnatchThursdayConditioningFridayBench Press/ Pendlay RowSaturdayBenchmark “Helen”Skills Class at 1:15pm: Toes to BarSundayDeadliftsYoga – 10:00am Strength: E3MOM 12Rx+: 5 Strict Toes to Bar + AMRAP Toes to BarRx: 3 Strict Toes to Bar + AMRAP Toes to BarFx: 3 Strict Hanging Leg Raises + AMRAP Toes to Bar...Read More

OPEN GYM Sunday morning is cancelled! Conditioning: E2MOM 401: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)2 – 4: 800m RunAMRAP 10 Hand Release Push Ups10 Pull UpsRead More

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups OPEN GYM Sunday morning is cancelled! Conditioning: “Quarterfinals Test 5”9 – 6 – 3Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women)Time Cap 7:00 Finisher:  E2MOM 181: 10 Each Side Pallof Press2: 50m Each Arm Suitcase Carry3: :45...Read More

Strength: E3MOM 151 High Hang Power Clean + 2 Hang Power Cleans (↑)   Conditioning: 4 Rounds6 Each Arm Kettlebell Hang Cleans (32/24) (Fx: 24/16)12 Russian Kettlebell Swings (32/24) (Fx: 24/16)72 Double Unders (Fx: 54)  Read More

    Strength:  3 Rounds10 Each Arm Kettlebell Front Squat10 Each Arm Kettlebell Deadlift (Add deficit if possible)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: AMRAP 1218/14 Calorie Row (Fx: 14/9)24 Toes to Bar (Fx: 16)Read More

Strength:  E2MOM 201: 8 Bench Press @65 – 70%2: 8 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements. Conditioning: 15 – 12 – 9 – 12 – 15Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)Read More