TODAY – Noon, FREE CrossFit Intro Class. Just drop in, no experience needed. ================================== Snatch Balance: 5 x 2 (A) For Time: 30 Handstand Push Ups, Fx: 15 HSPU 15 Power Snatches 135/95 Fx 95/65 20 Handstand Push Ups, FX:10 HSPU 10 Power Snatches 135/95 Fx 95/65 10 Handstand Push Ups, Fx: 5 HSPU 5 Power...Read More

  Deadlift Resets 5 x 3 at 95% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep 4 Rounds: 15 Russian KBS 32/24, Fx: 24/16 15 Box Jump overs 24/20 15 Goblet Squats 32/24, Fx: 24/16Read More

    Behind the neck Split Jerk 5 x 3 (A) *from the rack EMOM 15 Min:1-5: 5-6 Muscle Ups Fx:C2B Pull Ups Min 6-10: 5 Hang Power Cleans (Athletes Choice) Min 11-15: 15/12 Cal Row  Read More

TONIGHT: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here   ============================ Pistol Technique RX: EMOM 5 12 Pistols (6 Each Leg) AMRAP 20 100 Double Unders 80 WBS 20/14 60 Burpees 40 Front Squats 135/95, Fx: 95/65 20 Cal RowRead More

TONIGHT:  5:00pm-6:30pm FREE Arlington Pain and Rehab Chiropractic care. For more info click Here TONIGHT: 6:30pm FREE CrossFit Intro Class. Just drop in, no experience needed. Wednesday Sept 28th: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here ====================== 10 min Kipping handstand push-up technique...Read More

Tuesday Sept 27th:  5:00pm-6:30pm FREE Arlington Pain and Rehab Chiropractic care. For more info click Here Tuesday Sept 27th: FREE CrossFit Intro Class 6:30pm. Just drop in, no experience needed. Wednesday Sept 28th: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here Saturday Oct 1st...Read More

TODAY! Yoga at 10am FREE for CrossFit Members ======================= Push Press 5 x 5 (A) For Time: 100 Doube Unders 50 Front Rack KB Step us 24/16 (24/20) Fx: 16/12 75 Double Unders 25 Front Rack KB Step us 24/16 (24/20) Fx: 16/12 50 Double Unders * 1 KBRead More

The Sat free class is cancelled as the coaching team is short handed this weekend (up celebrating Coach Travis and EB’s wedding!). Next free class is Tuesday at 6:30pm – apologize for the inconvenience. ===================================== Hang Power Clean: EMOM 10: Starting at 65%, increase 5# after every sucessful lift. 28-21-14-7 KBS 32/24, FX:24/16 Row Calories...Read More

Deadlift Resets 3 X 5 at 90% of 3RM *athletes must ride the bar back to the ground and reset grip and pulling position each rep 3 Supersets 6 Pendlay Rows 8 Good Mornings (Don’t exceed 115/80)Read More

Muscle Up Technique Rx: 20 Burpee Muscle Ups for time Fx: 10-15 Muscle ups   Partner Wod: With 1 partner working 1 resting alternating every :30 3 Rounds; 40 Power Cleans 115/80, Fx: 95/65 30 C2B, Fx: Pull Ups 20 Push Jerks 115/80, Fx: 95/65 10 Burpees over Bar* *athlete must open their hips Strict...Read More