Conditioning: 4 Rounds200m Run10 Burpee Box Jumps (24/20)20 Toes to Bar (Fx: 10) (Rx+: 25)200m Run10 Burpee Box Jumps (24/20)10 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

  Strength:  E2MOM 10Push Jerks1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning: E2MOM 241: 400m Run (Rx+: 500m)2: Rest 3 – 4: AMRAP Calorie Row  Read More

Strength: E2MOM 161 Power Clean (ME) Conditioning: AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)10 Kettlebell Swings (32/24) (Fx: 24/16)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)Read More

SKILLS CLASS TONIGHT at 6:30pm (Double Unders and Toes to Bar)! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion...Read More

Core Blast 6:45pm! Conditioning:  3:00 to Complete:800/600m Ski (Fx: 600/400)Rest 3:003:00 to Complete:60/40 Calorie Bike (Fx: 40/30)Rest 3:003:00 to Complete:3 Rounds20 Air Squats10 Burpees to a Plate (45)Rest 3:00Score is combined time to complete all 3 stations.    Strength: 6 Rounds1 Turkish Get Up on Each Arm (↑)10 Bear Crawl Bird DogsRead More

Thanks every one for coming out and cheering on the athletes in the AM/PM Throw down!  Mobility class this week will be dedicated to shoulder/ overhead mobility and stability.  Weekly OverviewEvents/ClassesMondaySnatchMobility/ Stability @ 6:30PMTuesdayLong MetconCore Blast 6:45PM!!!Free Beginner CrossFit Class – 7:45PM REGISTER Wednesday “31 Heroess” w/ Rope climbs Skills Class: 6:30PM! Double Under and...Read More

  Strength: E2MOM 10Push Jerks1 – 4: 5@65 – 70%5: AMRAP @65 – 70%   Conditioning: Every 1:15 for 3 Rounds1: 5 Deadlifts (225/155) (Fx: 185/125)AMRAP Calorie Bike2: Rest3: 5 Deadlifts (225/155) (Fx: 185/125)AMRAP Calorie Ski4: Rest5: RestRead More

Strength: E3MOM 15 E2MOM 161 – 4: 3 High Hang Power Snatches5 – 8: 3 Hang Power Snatches1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning: AMRAP 99 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)18 Handstand Push Ups...Read More

SKILLS CLASS TONIGHT at 6:30pm (Bar Muscle Ups)! Conditioning: 6 Rounds12 Burpees Over the Kettlebell6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24) Strength: E3MOM 155 Bench Press @70 – 80%10 Supinated Grip Ring RowsRead More

Core Blast 6:45pm! Strength:  20:00 to Establish:8RM Back Squat20:00 to Establish:8RM Deadlift Gymnastics Test: Max Unbroken Toes to BarRead More