Strength for the Week Monday: Murph Tuesday: Deadlift Wednesday: Hang Power Snatch Thursday: Partner WOD Friday: Front Squat Jerk Complex Saturday: “Lighter Regional WOD Event 2” Sunday: Push Press ========================= Modified Schedule today: 9Am, 10Am, and 5:30pm WOD       “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile...Read More

No Yoga, Skills Class or Open Gym Today but they both will be back next week! =========================================== Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday. Monday: Murph at 9am, 10am and 5:30pm =============================================   EMOM 10: Hang Snatch + Power Snatch + OHS @75% 3...Read More

Free Class starts at noon with Coach Rob for any beginners looking to try out CrossFit ======================= Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday. Saturday: Normal schedule with classes capped at 17 athletes. Be sure to reserve! Sunday: No Yoga, no skills class,...Read More

Open gym added from 9:30-10:45am today. Athletes, with the Memorial Day weekend coming up, please note the schedule changes for this Saturday, Sunday and Monday. Saturday: Normal schedule with classes capped at 17 athletes. Be sure to reserve! Sunday: No Yoga, no skills class, no open gym. 11:15am and 5:30pm WODs Monday: Murph at 9am,...Read More

Rope Climb Technique 6 Rounds For time: 200 Meter Run 3 Rope Climbs 6 Burpees 9 Wall Ball Shots 20/14 Finisher: 50 Hollow RocksRead More

Back Squat Establish a 5RM NY: 5 x 5 (across) AMRAP 9: 30 Double Unders 15 Kettlebell Swings 32/24, Fx: 24/16 *5 burpee penalty if you don’t go unbroken on the KBSRead More

Free Class is tonight with Coach Claire at 6:30pm! ===================== Push Jerk Find a Heavy triple from the Floor 18:00 5 Rounds for time: 4 Ring Muscle Ups Fx: 4 Pull ups + 4 ring Dips 6 Front Squats 155/105, Fx: 115/80 8 Toes to BarRead More

Monday: Bench Press Tuesday: Push Jerk Wednesday: Back Squat Thursday: Rope Climb Technique Friday: “Grace” Saturday: Front Squat Sunday: Partner WOD ================================= Meathead Monday: Superset: Bench Press: 3 x 5 (ME) Strict pull-ups, 4 sets of burnouts (feel free to go weighted) Giant Set: DB Bicep Curl 3 x 8 each side (ME) DB Ticep...Read More

Deadlift 5 x 3 @ 90-95% of 5RM Beginners: 5 x 5 add 5-10# 18:00 Cap AMRAP 9: 7 Thrusters 95/65, Fx: 75/55 21 Double UndersRead More

Free Class at Noon with Coach Rob! If you attend a free class and sign up for the May 23rd Foundations you get $25 off the course! ========================================= Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty...Read More