CANCELLED: 9:30AM WOD and Open Gym Strength: EMOM 151 Squat Snatch (ME) Conditioning: 4 Rounds22/17 Calorie Row (Fx: 20/15) (Rx+: 25/20)10 Hang Power Snatches (115/80) (Fx: 85/60) (Rx+: 145/100) Time Cap 13:00Read More

CANCELLED: Open Gym 8:30am – 12:00pm and 1:00 – 3:30pm Strength: 5:00 to Establish Max Unbroken Double Unders Then… E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 612 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)12 BurpeesRead More

Strength: EMOM 121 Split Jerk1 – 4: 70 – 75%5 – 8: 75 – 80%9 – 12: 80 – 85% Conditioning: 30 – 20 – 10Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)Toes to Bar (Fx: 20 – 15 – 10)Read More

No Mobility Outdoor Core Blast Tonight@ 6:45PM! Strength: E2MOM 14Clean Deadlift to Knee and Pause + Hang Power Clean from Pause + Hang Power Clean (↑) Conditioning: 3 Rounds4:00 to Complete800m Run (Fx: 600m)Then:AMRAP 1Calorie Ski ErgRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayHang Power Clean No MobilityOutdoor Core Blast Tonight @6:45PMWednesdaySplit Jerk ThursdayDeadlift FridaySnatch Saturday “31 Heroes” Free Beginner CrossFit Class @ 12PM REGISTERSundayGymnastics Yoga @ 10AMNo Skills class. Strength: E3MOM 158 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 1018 Russian Kettlebell Swings...Read More

Skills Class Canceled until further notice No more open gym 3:30 – 5:30PM and 4:30PM WOD Strength: 3 Rounds20 Banded Biceps Curls20 Banded Triceps Extensions20 Dumbbell Shrugs1 Minute Easy Ski/Bike/Row/RunUse band/weights that can be completed unbroken. Conditioning: With a Partner, Alternating Movements10 Rounds20 Double Dumbbell Push Press (35/20) (Fx: 25/15) (Rx+: 50/35)20/15 Calorie Row (Fx:...Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: E3MOM 158 Deadlifts1: 65 – 70%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75% Conditioning: AMRAP 88 Each Arm Kettlebell Suitcase Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)16 Push Ups (Fx: 8)200m RunRead More

Conditioning: “Isabel”30 Snatches (135/95) Strength: 4 Rounds2 Turkish Get Ups Each Arm (↑)25ft Handstand Walk (Fx: 3 Wall Walks or 10 Wall Facing Shoulder Taps) (Rx+: 50ft)Read More

Strength: EMOM 61 High Hang Muscle Clean (↑)Rest 1:00EMOM 81 High Hang Power Clean (↑) Conditioning: For Time:3 – 6 – 9 – 12 – 15Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)Toes to BarBurpees  Read More

Strength: E3MOM 15Push Jerk1 – 4: 8 @60 – 65%5: AMRAP @60 – 65% Conditioning: EMOM 151: 18/12 Calorie Bike (Fx: 13/9) (Rx+: 20/15)2: 18/12 Calorie Ski (Fx: 13/9) (Rx+: 20/15)3: 5 Devil’s Press (35/20) (Fx: 25/15) (Rx+: 50/35)4: Rest5: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More