Strength: E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75 – 80% Conditioning: 3 Rounds36 Wall Balls (20/14) (Rx+: 11’/10′)6 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 10)  Read More

Go check out our newest Success Story featuring Tommy Behnke! You can read his full story by clicking HERE! Strength: E2MOM 18Split Jerks1 – 3: 3 @65 – 70%4 – 6: 2 @70 – 75%7 – 9: 1 @75 – 80% Conditioning: 3 Rounds400m Run4 Rope Climbs (Fx: 2) (Rx+: 2 Legless, 2 Legged)16 Burpee...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Kipping Hand Stand Push ups)! Conditioning: Every 1:30 for 8 Sets2 Power Cleans @80 – 85% Strength: E2MOM 825 Jumping Air SquatsAMRAP Hang Squat Cleans (185/125) (Fx: 135/95) (Rx+: 205/135)Read More

Core Blast 6:45pm! Strength: E3MOM 156 Back Squats1: 70 – 75%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75 – 80% Conditioning: 4 Rounds6 Right Arm Kettlebell Hang Cleans6 Right Arm Kettlebell Hang Snatches6 Left Arm Kettlebell Hang Cleans6 Left Arm Kettlebell Hang Snatches60 Double Unders (Fx: 40) (Rx+: 100) Kettlebell Weights:(24/16) (Fx:...Read More

Weekly OverviewEvents/ClassesMondayPartner WOD Happy Labor Day!Updated schedule, check Zen Planner TuesdayBack SquatsCore Blast 6:45PM!!!Free Class 7:45PM REGISTER WednesdayPower Cleans Skills Class: 6:40PM – Kipping Handstand Push UpsThursdaySplit Jerks WOD with Rope climbs!FridayDeadlifts Saturday“Kabul 13” Free Beginner CrossFit Class – 11:00AM REGISTER SundayHang Squat Cleans Yoga – 10:00AM Conditioning: AMRAP 10With a Partner Alternating Movements15/10 Calorie...Read More

SCHEDULE UPDATE: 12:15pm class will be cancelled. All other classes for Sunday are still on. Happy Labor Day Weekend!!! Conditioning: E3MOM 155 Bench Press (↑)10 Supinated Grip Ring Rows Strength: 42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)BurpeesRead More

Strength:  Every 1:30 for 8 Sets2 Hang Squat Cleans @75 – 80% Conditioning: AMRAP 147 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)21 Box Jumps (24/20)Read More

  Conditioning: AMRAP 30400m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Strict Handstand Push Ups (Fx: Kipping)5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)  Read More

Strength: E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning: 50 – 40 – 30 – 20 – 10Air SquatsRussian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Double UndersRead More

SKILLS CLASS TONIGHT AT 6:40PM (Kipping Pull-ups)! Conditioning: “Grace”30 Clean and Jerks (135/95)Compare to 2/18/2019 Strength: 3 – 5 Rounds5 Each Arm (Kettlebell Sit Up + 5 Straddle Presses):30 Handstand Hold100m JogRead More