Strength:  3 Rounds10 Each Arm Kettlebell Front Squat10 Each Arm Kettlebell Deadlift (Add deficit if possible)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning: AMRAP 1218/14 Calorie Row (Fx: 14/9)24 Toes to Bar (Fx: 16)Read More

Strength:  E2MOM 201: 8 Bench Press @65 – 70%2: 8 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements. Conditioning: 15 – 12 – 9 – 12 – 15Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)Read More

Core Blast – 6:45pm!!!!  Strength:  E2MOM 105 Back Squats@70 – 80% Conditioning:  EMOM 161: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)2 – 4: 500m Run (Fx: 400) (Rx+: 600)Read More

Weekly OverviewEvents/ClassesMondayBodybuildingFree Beginner CrossFit – 6:45pm REGISTERTuesdayBack SquatsCore Blast – 6:45pm! WednesdayBench/Pendlay RowThursdayLower Body StrengthFridayHang Power CleansSaturday“Quarterfinals Test 5”Skills Class at 1:15pm: Strict / Kipping / Butterfly PullupsSundayLong ConditioningYoga – 10:00am Strength: 4 Rounds10 Dumbbell Lateral Raises10 Dumbbell Front Raises20 Alternating Kettlebell Strict Press5 – 10 Strict Ring Dips5 – 10 Strict Pull Ups (Chest to...Read More

OPEN GYM Sunday morning is cancelled! Strength: EMOM 121: 6 – 8 Barbell Roll Outs2: :15 – :30 L-Sit Hold (Fx: Tuck Hold)3: 20 Hollow Rocks4: Rest Conditioning: 400m run Then... 5 Rounds10 HSPU (Fx: 6)15 Box Jumps (24/20) Then… 400m runRead More

Skills Class 1:15pm: Bar / Ring Muscle Ups OPEN GYM Sunday morning is cancelled! Strength:  E2MOM 105 Deadlifts @70 – 80% Reset every rep and start from dead stop. Conditioning: AMRAP 1122 Sit Ups22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Conditioning: “Karen”150 Wall Balls Compare to 11/13/2019 Finisher: 3 Rounds10 Bottom Half Barbell Biceps Curls10 Top Half Barbell Biceps Curls10 Barbell Biceps Curls10 Bottom Half Band Triceps Extension10 Top Half Band Triceps Extension10 Band Triceps ExtensionRead More

    Strength:  E3MOM 151 High Hang Power Snatch + 2 Hang Power Snatches (↑) Conditioning: :30 to Complete (15/11) Calorie Ski (Fx: 12/10) (Rx+: 18/14)Then…3 Rounds5 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)10 Push Jerks (115/80) (Fx: 75/55) (Rx+: 135/95)Read More

Strength:  5 Rounds20 Alternating Reverse Deficit Farmer’s Lunges 10 Narrow Stance Goblet Squats Conditioning: 2 Rounds600m Run120 Double Unders (Fx: 80)30 Toes to Bar (Fx: 20)Time Cap 18:00Read More

Core Blast – 6:45pm!!!!  Strength:   E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (As close to bench press weight as possible)AMRAP final set of both movements. Conditioning:   AMRAP 710 Burpees Over the Bar5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)  Read More