Deadlift: 5 x 3 (ME) *Reset between reps Beginners Deadlift: 5 x 5 (A) *Reset between reps     AMRAP 12: 5/3 Bar Muscle Ups, Fx: Chest to Bar Pull ups 15 Wall Ball Shots 25 Double UndersRead More

Gymnastics 3-4 Sets: 10 Low Ring Push up 10 Tuck Hollow Hold + Single Leg Extensions     AMRAP 4: 10/7 AAB Cals 10 Dumbbell Hang Power Cleans 50/35, Fx: 35/20 Rest 4:00 AMRAP 4: 10 Ring Rows 10 alt. Plate Lunges 45/25, Fx: 25/15 Rest 4:00 AMRAP 4: 15/12 Cal Row 20 Abmat Situps...Read More

8 nights of Hanukkah Partner Workout- One working one resting 8 rounds for time 8 power cleans 135/95 (fx 115/75) 8 burpee over bar 8 shoulder to overhead 135/95 (fx 115/75) 8 box jumps 24/20 8 handstand pushups (fx hand release pushups) 8 kettlebell swings 32/24 (fx 24/16) 8 toes to bar 8 thrusters 135/95...Read More

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time! Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss...Read More

Strength/Skill Schedule: Monday: Back Squats/ 2017 CrossFit Lift Off WOD 3 Tuesday: Power Snatch Wednesday: 8 nights of Hanukkah Thursday: Gymnastics/ Amrap intervals Friday: Deadlift Saturday: Split Jerk Sunday: Gymnastics/ AMRAP15 =================================================== Strength: Back Squat EMOM 10 2 Back Squats (A@80-83%)   2017 CrossFit Lift Off WOD 3: AMRAP 12: 25 pull-ups, Fx: Jumping Pull...Read More

Work on your muscle-ups in today’s Skills class with Kathleen at 12:30! 3 Sets of: 5 Turkish Get ups (5L/5R) Across 10 DB Step Ups (10L/10R) *For Quality Rest as needed   Every 4 minutes for 16 minutes 250 meter Row 16 Dumbell Snatches 50/35, Fx: 35/20 *SPRINTRead More

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon! Strength: 1 Clean Pull +1 Full Clean + 2 Front Squats 5 x 1 *working Sets begin at 70%+ of 1RM Clean Beginners: 2 Hang Power Cleans + 2 Front Squats (Across)   Naughty or Nice WOD AMRAP...Read More

This Saturday is our Naughty or Nice Charity WOD! We have a special workout, and everyone is encouraged to bring in an unwrapped gift to donate. Handstand Push ups Beginners: 5 x 5 Development *Box, Pike or seated DB Press Strength: RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit RX: 5 x 3strict...Read More

This Saturday is our Naughty or Nice Charity WOD! We have a special workout, and everyone is encouraged to bring in an unwrapped gift to donate. EMOM 20 Minute 1: 6-10 Ring Dips/ Box Dips Minute 2: 15/12 Assualt Bike Cals Minute 3: 10-15 Atomic Situps 20/14, FX: MB Situps 14/10 Minute:4: 40-60 Double Unders...Read More

Strength Superset: Bench Press 3 x 7 (A) Hollow Band pull downs 3 x 10 (Front lever)   3 Rounds for time: 15 Deadlift 225/155, Fx: 185/125 20 Box jumps, 24/20 25 Pull-ups *Wear wraps for handsRead More