Skills Class 1:15pm: Rope Climbs In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. Conditioning: “Badger”3 Rounds30 Squat Cleans (95/65)30 Pull Ups800m RunRead More

Strength: 3 Rounds10 Double Dumbbell Alternating Strict Press10 Lu Raises 10 Bent Over Rear Delt Raises Conditioning: AMRAP 106 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)12 Burpee Box Jumps (24/20)Read More

  Strength: E2MOM 107 Back Squats @60 – 65% Conditioning: 3 RoundsWork :45/Transition :151: 18/13 Calorie Ski (Fx: 13/9) (Rx+: 20/15)2: Rest3: 18/13 Calorie Assault Bike (Fx: 13/9) (Rx+: 20/15)4: Rest5: AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 185/125)6: RestRead More

Strength: Every 1:30 for 5 Rounds1: 4 Bench Press @75 – 80%2: 4 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements.  Conditioning: 2 Rounds5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)100 Double Unders (Fx:...Read More

Core Blast – 6:45pm!!!!  Strength: 3 Rounds5 Tempo Double Kettlebell Front Squats (55×1)5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: Buy In:800m Run (Rx+: 1000m)Then…AMRAP20 Air Squats20 Russian Kettlebell Swings (32/24) (Fx: 24/16)Time Cap 12:00Read More

Weekly OverviewEvents/ClassesMondaySnatch Complex / Partner WODFree Beginner CrossFit – 6:45pm REGISTERTuesdayLower Body StengthCore Blast – 6:45pm! WednesdayBench Press / Pendlay RowThursdayBack SquatsFridayUpper Body StrengthSaturdayBenchmark WOD “Badger”Skills Class at 1:15pm: Rope ClimbsSundaySplit JerksYoga – 10:00am Strength: Snatch Skill Transfer ComplexEMOM 6Snatch Balance + Overhead Squat1: 45 – 50%2: 45 – 50%3: 45 – 50%4: 50 – 55%5:...Read More

OPEN GYM THIS SUNDAY at 8:45am is CANCELLED! Strength: Tabata Mountain ClimbersRest 1:00Tabata Hollow RocksRest 1:00Tabata Sit Ups Conditioning: EMOM 181: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)2: Rest3: AMRAP Ski Erg Calories4: Rest5: AMRAP Assault Bike Calories6: RestRead More

Skills Class 1:15pm: Ring Muscle Ups OPEN GYM THIS SUNDAY at 8:45am is CANCELLED! Strength: Every 1:30 for 5 Rounds1: 6 Bench Press @75 – 80%2: 6 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning: 3 Rounds400m Run20 Wall Balls (20/14) (Fx: 15 Reps) (Rx+: 11’/10′)20 Kettlebell...Read More

Strength: 4 Rounds10 Alternating Double Kettlebell Cossack Front Squats10 Seated Good Mornings10 Each Side Banded Tibialis Raises10 Calf Raises (Weighted if Possible) Conditioning: AMRAP 816 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)16 Burpees Over the BarRead More

  Strength: E2MOM 103 Touch and Go Power Snatches (↑) Conditioning: E2MOM 161: 500/450m Row (Fx: 450/400)2: AMRAP10 Push Ups5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)Pick up where you left off on each AMRAP.Read More