We have our Lululemon event tonight at 6:30! The normal 6:30 and 7:30 wods have been cancelled for tonight but the 8:30pm is still on! ============================== Deadlift 6 x 4 @ 75-80% *Rest no longer than 1:00 5 Rounds For time: 15 Wall Ball Shots 20/14 10 Toes to Bar, Fx: Hanging knee raises 5...Read More

Kipping Pull Up Technique RX: 60 Pull Ups for time (go for biggest set possible and record) Fx: 40 Pull Ups for time Partner WOD: AMRAP 20: 1 Working, 1 Resting 40 Goblet Squats 32/24, Fx:24/16 40 Kettlebell Swings 32/24, Fx:24/16 40 Hand Stand Push ups, Fx: Push Ups 40 Box Jumps 24/20Read More

Free class at 6:30pm is a perfect way to introduce anyone to CrossFit for the first time! Arlington Pain and Rehab will be here tonight to treat our athletes for free! Come out starting a 5pm ==================================== Front Squat Establish a 5RM Cash-in: 100 double unders 6 Rounds For time 10 Front Rack Lunges 95/65...Read More

Strength for the week Monday – Power Clean Tuesday – Front Squat Wednesday – Pull-ups technique Thursday – Deadlift Friday – Push Press Saturday – “Barbara” Sunday – Snatch ====================== Power Clean 5 x 3 (ME) 5 Rounds 8 Power Clean 135/95, Fx: 115/80 8 Burpees 200 M Run Finisher: 150 sit-ups for timeRead More

Strict Press: Establish a 5RM   AMRAP 20: 20 Cal Row 20 ABMAT Sit-Ups 20 Overhead walking lunges 45/25, Fx:25/15 20 Pull ups 20 Box Jumps 24/20Read More

Free class at Noon with Coach Rob! Perfect for anyone who wants to try CrossFit for the first time! ======================================= 5 rounds for time: 15 Hang Power Snatches 95/65, Fx: 75/55 20 Shoulder to Overhead 95/65,Fx: 75/55 25 Double Unders Finisher: 6 rounds: Sprint 200 meters Rest 1:00Read More

Deadlift Establish a 5RM 3-6-9-12-9-6-3 Thrusters 115/80, Fx: 95/65 Over the Bar Burpees RX+: 135/95Read More

Back Squat Establish a 5RM 3 Rounds: 75 Double Unders 50 Air Squats 25 Power Cleans 115/80 Fx: 95/65Read More

3 Sets 10 Turkish Get ups (5 each side) Partner WOD: AMRAP 15 Partner 1: 200 Meter Run Partner 2: 10 Hand Release Push ups Fx: Push-ups 15 Kettlebell Swings 32/24, Fx: 24/16 20 abmat sit ups   Finisher: Rx: Handstand walking practice Fx: partner handstand holdsRead More

Free Class at 6:30pm with Coach Claire! Great for anyone who wants to try CrossFit for the first time! =========================== Bench Press Establish a 5RM 21-15-9 Push Press 135/95, Fx: 95/65 Pull Ups, Fx: Ring Rows Finisher: 3 x Max effort L-sit hold Fx: bent kneesRead More