Skills and mobility classes start this Saturday!!!! It will start at 1:15 p.m. and will last 30-45 minutes. Conditioning: “Cindy” AMRAP 205 Pull Ups10 Push Ups15 Air Squats Finisher: Core Strength:3 Rounds8 Dragon Flags Eccentric (Fx: Tucked) (Rx+ Full Movement)8 Foot Assisted Strict RMU Turnovers2 Skin the CatsRest 1:00 Mobility:1:30 Each Side Scorpion1:30 Each Side Thread the Needle2:00...Read More

Core Blast – 6:45pm!!!!  Free Beginner CrossFit – 7:45pm REGISTER Strength: 5 Rounds3 – 7 Tempo Handstand Push Ups (30×3)100m Jog/RowRx+: Strict with 3″ DeficitRx: StrictFx: Pike on Box Conditioning: AMRAP 920 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)10 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Weekly OverviewEvents/ClassesMondayBack SquatsTuesdayStrict Handstand Push UpsCore Blast – 6:45pm! Free Beginner CrossFit – 7:45pm REGISTERWednesday“Cindy”ThursdayDeadliftsFridayTurkish Get-UpsSaturdayPower CleansFree Beginner CrossFit – 12:00pm REGISTERSundayStrict PressYoga – 10:00am Strength: E3MOM 152 Back Squats@80-85% Conditioning: Buy In: 400m Run3 Rounds:10 Box Jumps (30/24) (Fx: 24/20)10 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (50/35))75 Double Unders (Fx: 50 DUs)Cash Out: 400m RunTime...Read More

Yoga with Kristen!!! – 10:00AM Strength: 15:00 to Find:1RM Split Jerk Conditioning: EMOM 121: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 25/20)2: Rest3: AMRAP Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)4: RestRead More

HAPPY HALLOWEEN BCF!!! Free Beginner CrossFit – 12:00pm REGISTER Strength: E3MOM 15 (↑)1: 4 Squat Cleans + 1 Front Squats2: 3 Squat Cleans + 1 Front Squats3: 2 Squat Cleans + 2 Front Squats4: 1 Squat Clean + 3 Front Squats5: 1 Squat Clean + 4 Front Squats Conditioning: 22 – 16 – 10Front Rack Lunges...Read More

Conditioning: “Nancy”5 Rounds 400m Run 15 Overhead Squats (95/65) Finisher: 5 Rounds10 Each Arm Dumbbell Bench Press10 Each Arm Dumbbell Bent Over Row100m JogRead More

Strength: Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)Rx: Max Unbroken Strict Handstand Push UpsFx: Max Pike Handstand Push Ups on Box Conditioning: AMRAP 20 30/25 Calorie Row (Fx: 25/20) 15 Burpees Over The Rower10 Each Arm Kettlebell Hang Snatch (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24) Finisher: Core Strength:10 Rounds (Alternating Movements):20 Work/:10 Rest...Read More

Strength: EMOM 121 Power Snatch1 – 2: 65%3 – 4: 70%5 – 6: 75%7 – 8: 80%9 – 10: 85%11 – 12: 90% Conditioning: Every 1:30 for 2 Rounds1: AMRAP Ski Erg Calories2: 90 Double Unders (Fx: 60 DUs)3: 15 Toes to Bar (Fx: 10 Toes to Bar)AMRAP Box Jump Overs4: RestRead More

Core Blast – 6:45pm!!!!  Strength: 13:00 to Find:1RM Strict Press Conditioning: For Time 30 Pull Ups (Fx: 20 Pull Ups)30 Push Jerks (Rx: 135/95) (Fx: 95/65)30 Ring Dips (Fx: 20 Ring Dips)30 Deadlifts (Rx: 225/155) (Fx: 185/125)Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningTuesdayStrict PressCore Blast – 6:45pm! WednesdayPower SnatchThursdayGymnastics TestFriday“Nancy”SaturdaySquat Cleans and Front SquatsFree Beginner CrossFit – 12:00pm REGISTERSundaySplit Jerk Yoga – 10:00am Conditioning: AMRAP 391600m Run (Fx: 1000m Run)32 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)32 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)Read More