Free Class is tonight with Coach Claire at 6:30pm! Tell a friend who wants to try CrossFit for the first time! ============================ “Deadlift 5 x 5 @ 85-90% of 5RM Beginners: 5 x 5 add 5-10# AMRAP 12: 100 M Suitcase Carry 24/16 15 Deadlifts 135/95, Fx: 115/80 20 Goblet Squats 24/16Read More

Strength Schedule: Monday: Heavy Thrusters Tuesday: Deadlift Wednesday: Rowing and Rig Wod Thursday: Back Squat Friday: Big Clean Complex Saturday: Strict Press Sunday: Midline Madness and Cindy intervals =============================== Find Heavy Thruster triple *From the floor 15:00 Adventures of Rob and BJ Day 1: “Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (24/16) 400m Run...Read More

Skills Class is cancelled today but will be back next week! ================================================= Turkish Get Ups 3 x 8(4 each Side) 20 Hollow Rocks between sets   AMRAP 12: 10 Overhead Lunges (In Place) 95/65, Fx: 75/55 10 Hand Release Burpees over Bar 20 Abmat Situps  Read More

Noon Free Class with Coach Rob is on! Tell a friend who wants to try CrossFit for the first time! =================================================== “Eva” 5 Rounds Run 800 meters 30 Kettlebell Swings 32/24 30 pullups Scale as needed. No capRead More

Snatch Complex: Find Heaviest Complex of: 1 Power Snatch + 2 Hang Squat Snatch + 3 Overhead Squat 20:00 3 rounds for time 3 Bar Muscle Ups 6 Front Squats 135/95, Fx:115/80 9 Handstand Push ups 12 Hang Power Cleans 135/95, Fx:115/80Read More

  “Teams Gone Bad” With a Partner alternating Movements 4 rounds, 1 minute rounds: Wallball shots, 20/14, Fx: 14/10 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – athlete must go from the ground Row for calories   Rope Climb Technique: RX: 12 For time Fx: 8 For timeRead More

Boot Camp is cancelled today ============================= Find Heaviest Overhead Complex: 3 Push Press + 5 Push Jerks 16:00 AMRAP 3 x 3 10 Burpees 10 Thrusters 95/65, Fx:75/55 10 Pull Ups * Rest 1:00 between AMRAPs *Start where left offRead More

Free Class Starts at 6:30pm with Coach Claire! A great way to introduce CrossFit to beginners! ================================ Power Clean: 5 x 2 (ME) Elizabeth 21-15-9: Clean, 135/95 Ring dips *Power clean is acceptable. *Compare to 10/31/2016Read More

Strength for the week Monday – Front Squat Tuesday – Power Clean Wednesday – Overhead Complex Thursday – Rope Climb Friday – Snatch Complex Saturday – “Eva” Sunday – Turkish Get Ups ===================================== Front Squat 6 x 3 reps @90-95% of 5RM (Or 5-10# heavier than 4/21) Beginners: 5 x 5 (A, add 5-10# from...Read More

Skills Class at 12:30 with Coach K! Today they’re tackling toes-to-bar and handstand push ups! ====================================== HandStand Push Up Technique: Rx: 50 Strict for Time Fx: AMRAP 10, Kipping Hand Stand Push ups Every :90 for 12 minutes: 200 M Run *ME Toes to Bar *Score is total toes to bar Finisher: AMRAP 4: Weighted...Read More