Free class for anyone trying CrossFit for the first time at 6:30pm today! ===================== “20 Rep Back Squat (Week 5: 82-90% of 5RM) Partner Wod: For Time: 50 Cal Row 50 Box Jump Overs 24/20 50 Cal Row 50 Wall Ball Shots 20/14 all to 11/10″, Fx: 10″/9″ 50 Cal Row 50 Hand Stand Push...Read More

Strength for this Week Monday: Snatch Complex Tuesday: Back Squat Wednesday: Split Jerk Thursday: Fran Friday: Front Squat and Open WOD 14.1 Saturday:  Fight Gone Bad Sunday: Clean Complex ================================ EMOM 14: ODD: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (A) Even: 45 Double Unders AMRAP 14 10 Deadlift 135/95, Fx:95/65 10...Read More

Skills class with Coach Kathleen at 12:15pm! Come out and get tips on breathing techniques during MetCons   EMOM 10: Odds: 15/12 Cal Row Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat For Time: 2 rounds: 2 Rope Climbs 25 Box Jump overs 24/20 (feet touch box) 25 Ring Dips, Fx: Push ups...Read More

Free Class at noon! Bring a Friend, workout with them and take advantage of our Referral Program! Don’t forget tonight is our huge 5th Year Anniversary Party! ================================================================== Muscle Up Technique Rx: 30 for time FX: 15 for time RX+ 10 Strict + 20 Kipping AMRAP 20: 200m row 20 Kettlebell Swings 24/16 15 Thrusters 95/65...Read More

Don’t forget this weekend is our huge 5th Year Anniversary Party! ================================== 20 Rep Front Squat (Week 4: 79-85% from 5RM) EMOM 10: 1 Snatch *Starting at 80%, Increase weight after each SUCCESSFUL lift.Read More

Don’t forget this weekend is our huge 5th Year Anniversary Party! Open WOD 14.4 AMRAP 14 60 cal Row 50 Toes to Bar 40 Wall Ball shots 20/14 30 Power Cleans 135/95 20 Muscle Ups Scaled: 60 cal Row 50 Hanging Knee Raises 40 Wall Ball shots 20/14 30 Power Cleans 95/65 20 Pull Ups...Read More

Today from 5pm-7pm AmaziFoods will be here for a free food tasting!   Deadlift: 4 x 6 (ME) * Perfrom 3 Tall Box Jumps between sets   AMRAP 15: 15 weighted sit ups 45/25, Fx:25/15 20 Kettlebell swings 24/16, 200m Run 15 Plate Ground to Overhead 45/25, Fx:25/15Read More

16 Minutes to find: 2 RM Push Press (from the Rack) 3 Rounds 75 double Unders 50m Walking Lunges 25 Hand Release burpees  Read More

=============================== Monday: Back Squat Tuesday: Push Press Wednesday: Deadlift Thursday: No Strength, Open WOD Friday: Front Squat Saturday: Long Metcon, Handstand Practice Sunday: Handstand Push Ups ============================== 20 Rep Back Squat (Week 4: 79-85% from 5RM) 9-15-21: Push press, 115/80, Fx: 95/65 Box jumps, 32/26, Fx: 24/20 Toe to bars” compare: 4/17/2015Read More

Skills class today with Coach Kathleen at 12:15 Check out this month’s skills schedule below 2/4 – Bar Muscle ups/chest to bar pull ups and toes to bar 2/11 – Breathing technique clinic 2/18 – Ring muscle ups and handstand hold 2/25 – Handstand Push-Ups and Double Unders =============================== Monday: Back Squat Tuesday: Push Press Wednesday: Deadlift Thursday: No Strength, Open...Read More