Conditioning: 10 Rounds400/350m Row (Fx: 350/300)10 Reverse Lunge Wall Balls (20/14)10 Handstand Push Ups (Fx: 5)10 BurpeesTime Cap 45:00Read More

Strength: Rx+:E2MOM 12Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up Rx:E2MOM 12Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up Fx:E2MOM 122 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups Conditioning:...Read More

Tonight! at 6:30PM Whiskey, Wine and WOD- Click here for details! Conditioning : E2MOM 8Muscle Clean + Hang Power Clean (↑)Directly IntoE2MOM 82 Power Cleans (↑) Strength: AMRAP 816 Jump Switch Lunges64 Double Unders (Fx: 32)Read More

Whiskey and Wine WOD!– 6:30PM Friday. Completing the Appalachian Trail (A.T.) in one trip is a mammoth undertaking. Each year, thousands of hikers attempt the over 2,000 mile journey and only about one in four makes it all the way.⁣⁣One of those hikers is our very own Faith Breads (@faithbreads)! It’s always nice when our...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Hand stand holds and walk) Whiskey and Wine WOD!– 6:30PM Strength: Rx:Every 1:30 for 5 Sets of Each1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)2: :30 Dead Hang then :30 Active Hang on Pull Up Bar Fx:Every 1:30 for 5 Sets1: 4 Sotts Press (Behind the neck,...Read More

Core Blast 6:45pm! Strength: E3MOM 154 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning: With a Partner, Alternating Rounds of Each AMRAPE4MOM 161: AMRAP10/7 Calorie Row (Fx: 7/5)5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)2: 800m Run (Fx: 600m)3: AMRAP10 Chest to Bar Pull Ups...Read More

Don’t forget about the nutrition seminar tonight at 7:30PM Weekly OverviewEvents/ClassesMondaySquat Snatch (Metcon has Rope climbs)Mobility! Overhead and shoulder mobility Nutrition Seminar tonight at 7:30PM COME!!! TuesdayDeadlift Core Blast 6:45PM!!! WednesdayShoulder strength work Skills Class: 6:40PM – Handstand holds and WalkingThursdayBack Squats FridayPower Cleans Whiskey and Wine WOD!– 6:30PMSaturdayGymnastics complex Free Beginner CrossFit Class –...Read More

Conditioning: 1000m RunThen…3 Rounds10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))10 Toes to Bar (Fx: 5)Then…1000m RunThen…2 Rounds15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))15 Toes to Bar (Fx: 10)Then…1000m RunThen…30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))30 Toes to...Read More

Strength: 25:00 To Establish1RM Squat Clean and Split Jerk Conditioning: Time Trial:500m Row  Read More

Next Friday October, 8th at 6:30PM Whiskey, Wine and WOD- Click here for details! Conditioning : Every 1:30 for 4 Rounds1: Handstand Hold/Walk Practice2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)4: 1:00 Squat Hold (Weighted if Possible) Strength: AMRAP 816 Hand Release Push...Read More