10am Yoga with Jenna! Free for ALL CrossFit memberships, $10 for non-members to join. ============================= KB Snatch Technique: * Hang *Floor Rx: 3 x 12 (A) *Alternating   The Pilgrimage: 50 OHS 45/35 200m Plate Run 50/30 40 Front Squats 95/65 200m Plate Run 20/15 30 Shoulder to Overhead 115/80 200m Plate Run 20/15 20 Clean and...Read More

Holiday Schedule Today: Open Gym: 9-10am WOD 10am WOD 11am FREE CrossFit Intro Class: 12pm Open Gym: Noon – 1pm ========================== Power Snatch: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Power Snatches at 80% of above 20 Pistols, Fx: Candle sticks 1 Rope Climb, 16 Pistols, Fx: Candle sticks 2 Rope Climbs 12...Read More

Only one WOD today at 10am. Holiday schedule also effects Saturday.  Check the Holiday Schedule Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ============================ Deadlift 5 x 5 (A) *5-10# Heavier than last week 30-20-10 Row Cals C2B Pull Ups: Fx:...Read More

Happy Thanksgiving!! Only one WOD today at 8am. There have also been changes to Friday and Saturday. Check the Holiday Schedule  Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ====================== 30 min with a partner: 10 muscle...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ======================   Superset: Bench Press: 4 x 7 Barbell Row 4 x 10 3 Sets: 12-15 DB Tricep...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule  Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm Tonight, 5-6:30pm:  FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here Tonight, 6:30pm: FREE CrossFit Intro Class. No...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule Tuesday: FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here ================================== Strength/Skill Schedule This Week Monday: Back Squat Tuesday: Clean Wednesday: Bench Press/Barbell Row Thursday: Thanksgiving Themed MetCon Friday: Deadlift Saturday: Snatch Sunday: KB Snatch ================================ Back Squat: 3 x 7 (ME) *Working Sets start at...Read More

Yoga today at 10am!! FREE for CrossFit members or $10 to Drop In for Non-Members ======================= Turkish Get Ups 3 x 8 (4 each Side) EMOM 12: Min 1: 5 TNG Power Snatches 75% of 1RM Min 2: 3 Rope Climbs Min 3: 8 Burpees *Rotating StationsRead More

FREE CrossFit Intro Class today at Noon. No experience needed just come on in! Bring a friend 🙂 ======================= Deadlift 5 x 5 Across 400m run 100 Double Unders 10 Muscle Ups 40 Kettlebell Swings* 32/24, Fx:24/16 10 Muscle Ups 100 Double Unders 400m run *20 air squat penalty each time you stop constant movement on...Read More

HEADS UP   The Mens locker room will be out of service until Friday, November 18th while the building completes some repairs. We apologize for any inconvenience this may cause. ========================= Push Press: 5 x 3 (ME) AMRAP 3 x 3 15 4″deficit HSPU Fx: HSPU 200m run 25 WBS 20/14 2:00 Rest between AMRAPS *Begin each...Read More