Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here ======================== Squat Clean: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Squat Cleans at 80% of todays Heavy Single Rowing WOD 8 x 200m Row Rest :90 seconds between rounds Finisher: Rx: 100 push-ups and 100 sit-ups for time Fx: 50 push-ups and...Read More

Tonight! 6:30pm –  FREE CrossFit Intro Class. Bring your friend! No experience needed. Email: [email protected] if you’d like to come! Tonight! 5:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members Sunday, Dec 4th at 8am...Read More

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here =========================== Strength/Skill Schedule This Week Monday: Rope Climb Technique Tuesday: Benchmark WOD Wednesday: Squat Clean Thursday: Strict Press Friday: Snatch Saturday: Muscle Ups Sunday: Deadlift ========================= Remember to bring your tall socks today! It’s critical to get the proper rope climbing technique for efficient rope...Read More

10am Yoga with Jenna! Free for ALL CrossFit memberships, $10 for non-members to join. ============================= KB Snatch Technique: * Hang *Floor Rx: 3 x 12 (A) *Alternating   The Pilgrimage: 50 OHS 45/35 200m Plate Run 50/30 40 Front Squats 95/65 200m Plate Run 20/15 30 Shoulder to Overhead 115/80 200m Plate Run 20/15 20 Clean and...Read More

Holiday Schedule Today: Open Gym: 9-10am WOD 10am WOD 11am FREE CrossFit Intro Class: 12pm Open Gym: Noon – 1pm ========================== Power Snatch: 00:00-15:00 Find a Heavy Single 15:00-16:30 Rest 16:30-18:00 ME Power Snatches at 80% of above 20 Pistols, Fx: Candle sticks 1 Rope Climb, 16 Pistols, Fx: Candle sticks 2 Rope Climbs 12...Read More

Only one WOD today at 10am. Holiday schedule also effects Saturday.  Check the Holiday Schedule Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ============================ Deadlift 5 x 5 (A) *5-10# Heavier than last week 30-20-10 Row Cals C2B Pull Ups: Fx:...Read More

Happy Thanksgiving!! Only one WOD today at 8am. There have also been changes to Friday and Saturday. Check the Holiday Schedule  Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ====================== 30 min with a partner: 10 muscle...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm ======================   Superset: Bench Press: 4 x 7 Barbell Row 4 x 10 3 Sets: 12-15 DB Tricep...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule  Thursday: WOD 8am Only Friday: WOD 10am Only Saturday: Open Gym 9 – 10am WOD 10am WOD 11am Free Intro WOD Noon Open Gym Noon – 1pm Tonight, 5-6:30pm:  FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here Tonight, 6:30pm: FREE CrossFit Intro Class. No...Read More

Holiday Schedule this week effects Thursday, Friday and Saturday. Holiday Schedule Tuesday: FREE Chiropractice Adjustment by Arlington Pain and Rehab. Details Here ================================== Strength/Skill Schedule This Week Monday: Back Squat Tuesday: Clean Wednesday: Bench Press/Barbell Row Thursday: Thanksgiving Themed MetCon Friday: Deadlift Saturday: Snatch Sunday: KB Snatch ================================ Back Squat: 3 x 7 (ME) *Working Sets start at...Read More