Conditioning: 1000m Run52 Dumbbell Box Step Ups1000m Run52 Alternating Dumbbell Hang Clean and Jerks500m Run26 Dumbbell Box Step Ups500m Run26 Alternating Dumbbell Hang Clean and Jerks(50/35) (Fx: 35/20) (Rx+: 70/50)Time Cap 36:00Read More

Core Blast – 6:45pm!!!!  Conditioning:  “Elizabeth”21 – 15 – 9Cleans (135/95)Ring Dips Finisher: 3 Rounds12 Each Side DB Bent Over Row12 Dumbbell Pull Overs12 Each Side Dumbbell Bicep Curl12 Close Grip Push UpsFor biceps curls and bent over rows, hold weight in non-working hand at the top of the range of motion for that movement...Read More

Weekly OverviewEvents/ClassesMondayDeadliftsTuesdayBenchmark “Elizabeth”Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayLong ConditioningThursdayPower SnatchesFridayLower Body StrengthSaturdayBench Press / Pendlay RowSkills Class at 1:15pm: Ring Muscle Ups (must have 3 strict pullups & 3 strict dips)SundayCore / ConditioningYoga – 10:00am Strength: E2MOM 107 Deadlifts @60 – 65% Reset every rep and start from dead stop.  Conditioning:  5...Read More

Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class! Strength: 4 Rounds for Quality12 Russian Kettlebell Swings (AHAP):15 – :30 Ring Support Hold12 Banded Crunches Conditioning: E2MOM 1230 Air Squats3 Power Cleans (ME) The power clean weight must be increased...Read More

Skills Class 1:15pm: Handstand Pushups Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class! Strength: Every 1:30 for 5 Rounds1: 6 Bench Press @70 – 75%2: 6 Pendlay Row (As close to bench press weight as possible) AMRAP final set of...Read More

Bring your Mother to our Yoga Class this Sunday at 10am! Start her Mothers Day off right with a relaxing 1 hour yoga class! Conditioning: EMOM 401: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)3 – 4: 400m Run (Fx: 300m)Read More

  Strength: 3 Rounds5 Tempo Dumbbell Goblet Squats (55×3)5 Tempo Good Mornings (55×3)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: “Quarter Finals Test 1 Sort Of”3 Rounds10 Strict Handstand Push Ups (Fx: Kipping)5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double UndersRest 1:003 Rounds10 Kipping Handstand Push Ups (Fx: 5)5 Each...Read More

Strength:  Every 2:30 for 5 Rounds3 Touch and Go Power Clean and Push Jerks (↑) Conditioning: E3MOM 181: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)AMRAP Calorie Row2: RestRead More

Core Blast – 6:45pm!!!!  Conditioning:  2 Rounds400m Run20 Toes to Bar (Fx: 15) (Rx+: 25) 400m Run10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)Time Cap 15:00 Finisher: 3 Rounds10 Bent Over Dumbbell Lateral Raises10 Bent Over Dumbbell Front Raises10 Right Arm Kettlebell Push Press + 10 Overhead Walking Lunges10 Left Arm Kettlebell Push...Read More

Weekly OverviewEvents/ClassesMondayBack SquatsFree Beginner CrossFit – 6:45pm REGISTERTuesdayBodybuilding / ConditioningCore Blast – 6:45pm! WednesdayPower Clean and JerksThursdayLower Body StrengthFridayLong ConditioningSaturdayBench Press / Pendlay RowSkills Class at 1:15pm: Handstand PushupsSundayDeadliftsYoga – 10:00am Strength: E2MOM 107 Back Squats @55 – 60% Conditioning:  AMRAP 88 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)16 Burpees Over the KettlebellRead More