Conditioning: E5MOM 401: AMRAP10/7 Calorie Row10 Alternating Pistols (Fx: 20 Air Squats)2: Max Distance Run Using 200m Route3: AMRAP10/7 Calorie Assault Bike10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)4: Max Distance Run Using 200m RouteRead More

Core Blast – 6:45pm!!!! Free Beginner CrossFit – 7:45pm REGISTER Strength: E2MOM 12First 5 Sets: 5 Push Press @65-70%Set 6: Max Unbroken Reps @65-70% Conditioning: AMRAP 1:30Ski Erg Calories Finisher: 5 Rounds 5 Strict Toes To Bar 10 Each Side Kettlebell Side Bends1:00 Goblet Wall Sit (AHAP)Read More

Weekly OverviewEvents/ClassesMondayDeadliftsTuesdayPush PressCore Blast – 6:45pmFree Beginner CrossFit – 7:45pm REGISTERWednesdayLong Interval ConditioningThursdayDumbbell Bench PressFridaySplit JerksSaturdayBack SquatsFree Beginner CrossFit – 12:00pm REGISTERSundayLong Conditioning Yoga – 10:00am Strength: E3MOM 156 Deadlifts @70-75% Conditioning: 5 Rounds20 Jump Switch Lunges10 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 American Kettlebell Swings (32/24) (Fx: 24/16)20 Sit UpsRead More

*NEW OPEN GYM TIME* – Sunday’s open gym is now from 8:45pm – 9:45pm!!! Yoga with Kristen – 10:00AM Strength: 4 Rounds10 Strict Pull Ups (Fx: 5 Strict Pull Ups) (Rx+: Strict Chest to Bar Pull Ups):15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold)Rest 2:00 Conditioning: AMRAP 12 50 Double Unders 10 Strict Handstand Push...Read More

Free Beginner CrossFit – 12:00pm REGISTER Strength: E3MOM 1216 Deficit Push Ups (Fx: Hand Release Push Ups)16 Banded Face Pulls Conditioning: 21 – 15 – 9Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)Burpees Over the BarTime Cap 16:00Read More

Strength: E3MOM 181 Snatch Balance + 4 Overhead Squats (↑) Conditioning: 3 Rounds15 Toes to Bar 15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)Read More

Strength: E3MOM 156 Deadlifts @65-70% Conditioning: AMRAP 730 Air Squats20 Kettlebell Swings (32/24) (Fx: 24/16)100m RunRead More

Strength: EMOM 161 Thruster (ME) Conditioning: 75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)Every time you Break:10 Box Jumps (Rx: 30/24) (Fx: 24/20)Time Cap 15:00Read More

Core Blast – 6:45pm!!!! Strength: E3MOM 151 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑) Conditioning: AMRAP 1216 Burpees4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)Read More

Weekly OverviewEvents/ClassesMondayLong Interval Conditioning Free Beginner CrossFit – 6:45pm REGISTERTuesdayPower Clean ComplexCore Blast – 6:45pmWednesdayThrusters ThursdayDeadliftsFridaySnatch ComplexSaturdayPump Session Free Beginner CrossFit – 12:00pm REGISTERSundayGymnastic Strength Yoga – 10:00am Conditioning: E3MOM 361: 20/15 Calorie Row (Fx: 15/10)20/15 Calorie Bike (Fx: 15/10) 2: Rest 3: 20/15 Calorie Ski Erg (Fx: 15/10)10 Devils Press (Rx: 50/35) (Fx: 35/20)4: RestRead More