Weekly OverviewEvents/ClassesMondayGymnastics Complex Mobility- Hips and Hamstrings TuesdayBench Press Core Blast 6:45PM!!! Wednesday6RM Back Squat/ Deadlift Test Skills Class: 6:40PM – Double Unders and Kipping Toes to Bar ThursdaySplit Jerks FridaySquat Snatch SaturdayLong EMOMFree Beginner CrossFit Class – 12:00PM REGISTER SundayPower Clean Complex Yoga – 10:00AM Strength: EMOM 121: 3 Kip Swings + 3 Toes...Read More

  Strength: EMOM 101 Squat Clean @80 – 85% Conditioning: AMRAP 168 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13) 32 Sit UpsRead More

  Strength: E2MOM 18Split Jerks1 – 3: 3 @70 – 75%4 – 6: 2 @75 – 80%7 – 9: 1 @80 – 85% Conditioning: 3 RoundsWork :30/Transition :101: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)2: AMRAP Kettlebell Swings3: AMRAP Russian Kettlebell Swings4: Rest5: Rest Kettlebell Weights:(32/24) (Fx: 24/16)Read More

Conditioning : “Nancy”5 Rounds400m Run15 Overhead Squat (95/65) Strength: 3 Rounds2 Turkish Get Ups Each Arm (↑)10 Alternating Barbell Side Bends10 Each Side Pallof Press + Rotation  Read More

Strength: Every 1:30 for 8 Sets2 Power Snatches @80 – 85% Conditioning: AMRAP 144 – 8 – 12 – 16 – 20…Front Rack Lunges (135/95) (Fx: 95/65)30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More

SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle ups)! Strength: E3MOM 156 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning: 2 Rounds30 Burpees Over the Bar15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)Read More

Core Blast 6:45pm! Congratulations to our members Jason and McKenna on getting married last month! Make sure to wish them years of love and happiness next time you see them! Conditioning: 5 Rounds100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)5 Each Arm Dumbbell Push...Read More

Weekly OverviewEvents/ClassesMondayBack Squats Free Class 6:30PM REGISTER TuesdayLong Conditioning Core Blast 6:45PM!!! WednesdayDeadlifts Skills Class: 6:40PM – Ring Muscle UpsThursdaySnatches Friday“Nancy”SaturdaySplit Jerks Free Beginner CrossFit Class – 12:00PM REGISTER SundaySquat Cleans Yoga – 10:00AM Strength: E3MOM 156 Back Squats1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning:...Read More

  Strength: Every 1:30 for 8 Sets2 Hang Squat Snatches @75 – 80% Conditioning: AMRAP 126 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

This workout is dedicated to the 13 Service members who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and Afghan allies. Thirteen Service members died, 11 Marines, an Army Corpsman,...Read More