Our top athletes are competing just 30 minutes after 17.5 is announced this Thursday night! Come out and cheer them on and then join the after party at Carpool afterwards ==================================== Strength for the week Sunday: Overhead Squat Monday: Push Jerks Tuesday: Deadlifts Wednesday: HSPU Technique and Partner WOD Thursday: Snatch Friday: TBD Saturday: Open WOD...Read More

Yoga at 10am is free for members and only $10 for drop ins! Coach Kathleen is hosting a skills class at 12:30 teaching pullups (kipping, chest to bar, and butterfly) ====================================== Strength for the week Sunday: Overhead Squat Monday: Push Jerks Tuesday: Deadlifts Wednesday: HSPU Technique and Partner WOD Thursday: Snatch Friday: TBD Saturday: Open...Read More

Our free class is at noon today! Anyone who’d like to try CrossFit for the first time is welcome! ========================================   CF Open WOD 17.4 is CF Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row...Read More

Power Clean 5 x 2 (A @ 80%) or kipping HSPU technique practice   AMRAP 10: 25 ABMAT Sit-ups 15 Kettlebell Swings 24/16 5 HSPU (work on big efficient kip) RX+ 32/24  Read More

Push Press: 5 x 5 (A) EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open): Minute 1: Row Cals 18/15 Minute 2: Double Unders 40 Fx: 30 Minute 3: 3-6 Ring Muscle ups, Fx: TransitionsRead More

Snatch Complex: 1 Snatch Hi Pull + 2 Snatches (Focus on contact at the hip and Leg drive) 16 to Find Heaviest complex 4 rounds: 8 Power Snatches 135/95, Fx:95/65 8 Thrusters 135/95, Fx:95/65Read More

We are keeping our eye on the weather. If there is a class cancellation we will update you here, the WOD page and on ZenPlanner no later than 2 hours before the scheduled class time. If you do not see any messages, that means the class will go on as scheduled.   During this time,...Read More

We are keeping our eye on the weather. If there is a class cancellation we will update you here, the WOD page and on ZenPlanner no later than 2 hours before the scheduled class time. If you do not see any messages, that means the class will go on as scheduled.   During this time,...Read More

Skills class with Coach Kathleen at 12:15. Come out and perfect your Pistols and Toes-To-Bar technique ========================= Front Squat 5 x 5 (ME) Partner WOD AMRAP 20: Partner 1: 400 m Row Partner 2 completes: 10 Push Ups 15 Wall Ball shots 20/14 20 Abmat situpsRead More

  Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat...Read More