Free Beginner CrossFit – 12:00pm REGISTER Strength: EMOM 101: 3 – 7 Strict Handstand Push Ups2: 10 Dumbbell Straddle Press Rx+: Strict with 3″ DeficitRx: StrictFx: Pike on Box Conditioning: EMOM 151: 20/15 Calorie Bike (Fx: 15/10) 2: 20/15 Calorie Ski (Fx: 15/10) 3: AMRAP Devil’s Press + Dumbbell Front Squat (50/35) (Fx: 35/20)4: Rest5: Rest...Read More

Strength: E3MOM 15Deadlifts1: 2 @80-85%2: 2 @80-85%3: 2 @85-90%4: 2 @85-90%5: 2 @85-90% Conditioning: For Time: 20 Toes to Bar (Fx: 15)20 Wall Balls (20/14)20 Toes to Bar (Fx: 15)30 Wall Balls (20/14)20 Toes to Bar (Fx: 15)40 Wall Balls (20/14) Every time you break on the wall balls or T2B, perform 3 burpees. Rx+:...Read More

Strength: 16:00 to Establish:1RM Push Press Conditioning: 24 – 18 – 12Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125) Each set of dumbbell snatches must be completed with half the reps on one arm before switching to the other arm for the second half.Read More

*No skill and mobilty class this Saturday due to the Route 7 competition. We will resume this class the following saturday!! Strength: Gymnastic Strength: Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring...Read More

Core Blast – 6:45pm!!!!  Strength: E3MOM 15Back Squats1: 2 @80-85%2: 2 @80-85%3: 2 @85-90%4: 2 @85-90%5: 2 @85-90% Conditioning: AMRAP 1111 Hand Release Push Ups11 Burpees22 Box Jump Overs (24/20)Read More

Weekly OverviewEvents/ClassesMondayPower SnatchesFree Beginner CrossFit – 6:45pm REGISTERTuesdayBack SquatsCore Blast – 6:45pm! WednesdayGymnastics StrengthThursdayPush PressesFridayDeadliftsSaturdayStrict Handstand Push UpsFree Beginner CrossFit – 12:00pm REGISTERSundayLong Conditioning Yoga – 10:00am Strength: 18:00 to Establish:1RM Power Snatch Conditioning: 5 Rounds15 Deadlifts (135/95) (Fx: 95/65) (Rx+: 155/105)10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Yoga with Kristen!!! – 10:00AM Strength: EMOM 101 Strict Press @80-85% Conditioning: AMRAP 1050 Russian Kettlebell Swings (32/24) (Fx: 24/16)25 Sit Ups50ft Handstand Walk (Fx: 100ft Bear Crawl) Finisher: 6 Rounds20 Scap Push Ups + :30 High PlankRead More

Free Beginner CrossFit – 12:00pm REGISTER Strength: E2MOM 181 – 3: 3 High Hang Power Cleans (↑)4 – 6: 3 Hang Power Cleans (↑)7 – 9: 3 Power Cleans (↑) Conditioning: EMOM 121: 10/7 Calorie Bike (Fx: 7/5)AMRAP Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: 50 Double Unders (Fx: 35 DUs)AMRAP Toes to Bar4:...Read More

Strength: 14:00 to Build Up To Heavy:1 Turkish Get Up Each Arm Conditioning: “2020 CrossFit Games Event 9ish”5 – 7 – 9 – 11Burpees Over the BarbellThrustersStart each round with: 200m RunBarbell weights increase each round:Rx+: (135/95, 145/105, 155/110, 165/115)Rx: (95/65, 115/80, 125/90, 135/95)Fx: (75/55, 85/60, 95/65, 105/75)Read More

Strength: E3MOM 152 Deadlifts@80-85% Conditioning: 4 Rounds2:00 to Complete:550/475m Row (Fx: 525/450m) (Rx+: 575/500m)3:00 Rest after each interval.Read More