Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength:4 RoundsMax Unbroken Strict HSPU (Fx: Pike HSPU)Rest 2:00 After Each RoundConditioning:5 Rounds10 Weighted Sit Ups20 Sit Ups10 Plate Ground to Overhead or Alternating Dumbbell/Kettlebell Snatches20 Steps Overhead Walking LungeRead More

Virtual Classes! CrossFit – 12:00PM JOIN HERENutrition Seminar – 5:00PM JOIN HERE Strength:E3MOM 1510 Each Leg Single Leg Romanian Deadlifts Can be done with a barbell, kettlebell, dumbbell, or any other weighted object. Conditioning:6 Rounds10 Burpee Banana Rolls10 Reverse Burpees20 Jumping Jacks Burpee banana rolls should be completed by kicking the feet back and bringing...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE “Durante Core”5 Rounds10 Hollow Rocks10 V-Ups10 Tuck Ups:10 Hollow Hold1:00 RestConditioning:30:00 Run for Max DistanceEvery 5:00 Perform 30 Push Ups (Fx: 15 Push Ups)Read More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERE Strength:Every 1:30 for 6 Rounds of Each1: 12 Tempo Goblet Squats (30×1)2: 12 Each Arm Floor PressesGoblet squats can be substituted for a barbell front squat. If you have a bench, floor presses can be changed to...Read More

We are finally seeing some good news for Virginia businesses to re-open! The Governor of Virginia just gave his proposed timeline for this to happen…with the caveat that the timeline could change. As of now, businesses in VA will be able to open up on Friday, May 15th (GREAT NEWS!!). Based on current information available,...Read More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga – 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HEREWednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERE ThursdayCrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE FridayCrossFit –...Read More

Virtual Classes! Yoga – 10:00AM JOIN HERE In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.“Michael” was CrossFit’s second hero WOD posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). “With heavy hearts we offer our prayers and condolences...Read More

Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength:AMRAP 10 100ft Each Arm Single Arm Carry20 Weighted Cossack Squats 10 Each Arm Single Arm High PullConditioning:For time 10 Burpees Over Odd Object 10 Odd Object Power Cleans 20 Burpees Over Odd Object 20 Odd Object Cleans 30 Burpees Over Odd Object 30 Odd Object Power Cleans...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HERENutrition Seminar – 5:00PM JOIN HERE Strength:EMOM 15 1: 12 Good Mornings2: :45 Wall Sit 3: :45 Hollow Hold Conditioning:EMOM 251: AMRAP Double Unders 2: AMRAP Russian Twist 3: AMRAP Jump Switch Lunges 4: Max Distance Broad Jumps5: RestRead More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE Strength:10 Rounds:30 AMRAP Strict Handstand Push Ups:30 Rest Conditioning:AMRAP 12 20 Dumbbell/Kettlebell Step Ups 20 Bench Dips 20ft Handstand Walk (Fx: Bear Crawl) Use a single Dumbbell/Kettlebell for step ups. For bench dips position your hands shoulder-width apart on a secured bench or stable...Read More