Skills Class with Coach Kathleen starts at 12:30pm. Today they will work on Skin the Cats and Double Unders ==================================== Push Press: 5 x 5 (Across) AMRAP 15: 15 Russian KBS 32/24, Fx:24/16 15 Burpee Box Jumps 24/20 15 Wall Balls 20/14Read More

Free Class at noon!! Bring a friend and introduce them to CrossFit! ============================== Heavy Squat clean Interval Every :90 for 15:00 Perfrom 1 Squat Clean *increase 5# every successful lift Working sets start 45# under 1 RM For Time: 600m Run 21 Power Cleans, 155/105 , Fx:115/80 400 M Run 15 Power Cleans 155/105, Fx:115/80...Read More

Back Squat EMOM 8: 3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17) AMRAP 15: 200 M Run 8 Thrusters 115/80, Fx:95/65 12 Deadlifts 115/80, Fx:95/65Read More

Power Snatch 5 x 3 Touch and Go (ME) Partner Wod For time (one partner working at a time) 125 Wall Ball Shots 20/14 100 Cal Row 75 Toes to Bar 50 Handstand Push Ups 25 Chest to Bar Pull-upsRead More

Turkish get ups 3 x 10 (A: 5 each side) “Annie” 50-40-30-20-10: Double unders Sit-ups compare:8/19/2016   Finisher: Handstand practice and handstand walking practiceRead More

Congrats to all the athletes who competed at Flex on the Mall this past weekend! ============================================= Free Class at 6:30pm tonight! Great for anyone who wants to try CrossFit for the first time! ============================================= Strict Press: Find Heavy Double 16:00 5 Rounds for time: 3 Muscle Ups, FX: 3 pull-ups and 3 ring dips 5...Read More

Strength for the week Monday: Deadlift Tuesday: Strict Press Wednesday: Turkish Get-ups and “Annie” Thursday: Power Snatch Friday: Back Squat Saturday: Clean Sunday: Push Press ============================= Full Motion Life and Sport will be at the box today giving free ART treatments from 5:15pm-6:45pm EMOM 10: 2 Deadlifts at 90% of 5Rm 20 min AMRAP: 20...Read More

Skills class with Coach K at 12:30 working on both pistols and toes to bar technique ========================================   EMOM 18: 1: 20m OH Walking Lunges with a MB 20/14 2: 10 Box Jumps (BCF:32/26) 30/24, Fx: 24/20 3: Ring Dips (choose a challenging number of reps) 5 Rounds for time: 8 Toes to Bar 8...Read More

Free Class starts at noon with Coach Rob! Perfect for anyone trying CrossFit for the first time! ====================================================== [youtube height=”HEIGHT” width=”WIDTH”]PLACE_LINK_HERE[/youtube] Before today’s WOD, knock out some ankle mobility so that you’re ready to front squat! ====================================================== Front Squat: 5 x 5 (ME) *working sets begin at 75% of 5 RM 20:00   AMRAP 12:...Read More

  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” 5 rounds for time: 12 deadlifts, 155/105 9 hang power cleans, 155/105 6...Read More