FREE CrossFit Intro class at Noon. Bring your friend! ====================================== Back Squat 20:00 to find a heavy double 3 rounds 18 Deadlifts 155/105 12 T2B 6 Strict HSPU Fx:Kipping HSPURead More

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. Hero WOD...Read More

Overhead Squat 5 x 3 (A) AMRAP 12: 10 Power Snatches 115/80 Fx: 95/65 20 Abmat sit ups 30 ft HS Walk fx: 15 Shoulder taps (wall facing)Read More

Deadlift 18:00 to find 1 RM 3 Rounds for time: 25 Cal Row 15 strict Pull Ups 50 Double unders 15 Strict ring dips *RX+ use Muscle up rings dipsRead More

Free class at 6:30pm – bring your friends! =========================================================== Kipping Pull Up Technique Rx: 50 Pull ups for time AMRAP 3 x 3 20 KB SDHP 32/24, Fx:24/16 15 Push Press 115/80, Fx: 95/55 Max 10 M Shuttles :90 rest between Amraps Tabata Finisher: Lunges Slam Balls situpsRead More

We will be conducting our October referral drawing after the 5:30pm WOD today! Thanks to Bill Greenway, Sean Cav, Stefanie Robertson and David Carr for their referrals – lets see who wins the free month of membership! Remember, we have a free class every Tuesday at 6:30pm and Saturday at noon, as well as Boot Camp classes...Read More

Every Sunday – Power Yoga at 10am FREE For all CrossFit Members. Great recovery workout for your body. ================================== Barbell Step Up 3 x 12 (6 each side) For Time: 750 m Row 50 OHS 95/65 25 Barfacing BurpeesRead More

TODAY – Noon, FREE CrossFit Intro Class. Just drop in, no experience needed. ================================== Snatch Balance: 5 x 2 (A) For Time: 30 Handstand Push Ups, Fx: 15 HSPU 15 Power Snatches 135/95 Fx 95/65 20 Handstand Push Ups, FX:10 HSPU 10 Power Snatches 135/95 Fx 95/65 10 Handstand Push Ups, Fx: 5 HSPU 5 Power...Read More

  Deadlift Resets 5 x 3 at 95% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep 4 Rounds: 15 Russian KBS 32/24, Fx: 24/16 15 Box Jump overs 24/20 15 Goblet Squats 32/24, Fx: 24/16Read More

    Behind the neck Split Jerk 5 x 3 (A) *from the rack EMOM 15 Min:1-5: 5-6 Muscle Ups Fx:C2B Pull Ups Min 6-10: 5 Hang Power Cleans (Athletes Choice) Min 11-15: 15/12 Cal Row  Read More