Free Class at 6:30pm for anyone who wants to try CrossFit for the first time! ========================== 7/13 Front Squat Back Squat 4 x 7/13 @ 70% Rest 2:00 between sets 5 Rounds for time: 6 Power Cleans 165/110, Fx: 115/80 6 Burpees over the bar 200 Meter Run RX+: 185/125Read More

Strength for the Week: Strength and Skill Schedule: Monday: Benchmark, Angie Tuesday: 7/13 Front Squat Back Squat 4 x 7/13 @ 70% Wednesday: Handstand Push Ups Thursday: Snatch Friday: 7/13 Front Squat Back Squat 5 x 4/8 @ 73% Saturday: “The Seven” Sunday: Bench Press ============================= Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups...Read More

Skill class starts at 12:30 with Coach Kathleen. Be ready to learn handstand holds/walks. ============================================================ “Power Clean 00:00-12:00 Find a Heavy TNG Power Clean Triple 12:00-14:00 Rest (set bar load) 14:00 Perform 1 Max Effort UB set at 80% of Triple” For Time: 3 rounds: 10 Deadlifts 225/155, Fx: 185/125 200m run 50 Double UndersRead More

Today the fitness competition today starts today at 3pm. Grab your favorite beverage and come cheer on our athletes! Free class starts at 12pm with coach/owner Tucker.Invite someone who is ready to start their CrossFit Journey! ================================================================================= “Black Lung”” 21-15-9 Thrusters 95/65 Push Up Front Squat 95/65 Pull Up Wall Ball 20/14 Burpees (Fx: 15-12-9)...Read More

Not too late to sign up for tomorrows fitness competition click here Come out and represent! ============================================= Heavy Squat Snatch Interval Every :90 for 15:00 Perform 1 Squat Snatch *increase 5# every successful lift Working sets start 40# under 1 RM AMRAP 10: 10 Dumbbell Push Press 50/35, Fx: 35/20 10 Meter Overhead Walking KB...Read More

Don’t forget our first annual fitness competition is this Saturday! Feel free to invite family and friends! ====================================================================== 7/13 Front Squat Back Squat 4 x 7/13 at 65% Rest 2:00 AMRAP 12: 200m run 12 Burpee Box Jumps 24/20 (Lateral Burpee to Box) 12 Toes To BarRead More

Deadlift Find a 2RM *20:00 15-12-9 Power Snatch 135/95, Fx:95/65 Ring Dips Finisher: Accumulate a 7:00 Overhead Plate hold 45/25, Fx:25/15Read More

Free Class for anyone who wants to try CrossFit for the first time! It starts at 6:30pm with Coach Claire! ========================== HERO WOD: On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and...Read More

Strength of the Week Monday: Front Squat Tuesday: “Lumberjack 20” Wednesday: Deadlift Thursday: Back and Front Squat Friday: Snatch Saturday: “Black Lung” Sunday: Power Clean ===================================== Starting July 10th, we will be pursuing dominance over our Midline. Ensuring that we have trunk strength and stability as well as breath control under duress will create a...Read More

Skills Class starts at 12:30 today with Coach K who will be going over ring dips and rope climb technique! ================================== Weighted Pull Ups 5 x 3 (ME) Rest 1:30 after Last Set then One Max Effort Strict Pull ups 5 Rounds For Time: 4 Muscle Ups Fx: 8 C2B pull-ups 8 Toes 2 Bar...Read More