OPERATION CROSSFIT OVER COVID Phase 3 Member’s Guide As we continue to follow the guidelines set in order to stay open it will be important that we adhere to guidelines outlined by government officials. It will be the best way to keep you safe and healthy while working out. We very much appreciate all of...Read More

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups It’s almost time for our Annual Memorial Day MURPH – a day to honor the sacrifices of our men and women in the armed forces. Class times are 8:00am, 9:30am and 11:00am with a 50 person cap per class. Feel free to bring a friend  Afterwards, we...Read More

Strength: Every 1:30 for 5 Rounds1: 4 Bench Press @80 – 85%2: 4 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements. Conditioning: E2MOM 121: 24 Air SquatsAMRAP Calorie Row2: RestRead More

  It’s almost time for our Annual Memorial Day MURPH – a day to honor the sacrifices of our men and women in the armed forces. Class times are 8:00am, 9:30am and 11:00am with a 50 person cap per class. Feel free to bring a friend  Afterwards, we will be hanging out to play Spikeball...Read More

Strength: Every 1:30 for 4 Rounds1: 10 Deadlifts @50 – 55%2: 10 Back Squats @50 – 55%  Conditioning: EMOM 151: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)2: 20 Reverse Lunge Wall Balls (Fx: 15 Reps) (20/14)3: Rest4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)5: RestRead More

Core Blast – 6:45pm!!!!  Strength: EMOM 12 1: :15 – :30 Parallette L-Sit (Fx: Tuck Hold)2: :45 Weighted Plank3: 12 Bear Crawl Bird Dawgz (Fx: Bird Dawgz)4: 12 Weighted Dead Bugs (Fx: Unweighted) Conditioning: 4 Rounds200m Run8 Right Arm Kettlebell Hang Cleans8 Right Arm Kettlebell Push Jerks8 Left Arm Kettlebell Hang Cleans8 Left Arm Kettlebell...Read More

Weekly OverviewEvents/ClassesMondayGymnastics StrengthTuesdayCore StrengthCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayBack Squat / DeadliftThursdayLong ConditioningFridayBench Press / Pendlay RowSaturdaySquat Clean StrengthSkills Class at 1:15pm: Strict / Kipping / Butterfly PullupsSundayConditioning Yoga – 10:00am Strength: 10 – 8 – 6 – 4 – 2Strict Ring Dips (Fx: Bench Dips)Strict Pull Ups (Fx: 5 – 4...Read More

Strength: E3MOM 153 Split Jerks Conditioning: AMRAP 136 – 12 – 18 – 24…Hand Release Push Ups After each set of push up:10 Toes to Bar (Fx: 5) (Rx+: 12)8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Skills Class 1:15pm: Rope Climbs In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. Conditioning: “Badger”3 Rounds30 Squat Cleans (95/65)30 Pull Ups800m RunRead More

Strength: 3 Rounds10 Double Dumbbell Alternating Strict Press10 Lu Raises 10 Bent Over Rear Delt Raises Conditioning: AMRAP 106 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)12 Burpee Box Jumps (24/20)Read More