October 1, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

September 30, 2017 REMINDER: 8:00am CrossFit Class ONLY Team Series Events start at 10:00am.  For those not able to make it tomorrow, stay tuned to the website and Facebook for times to complete on Monday and next week. Partner WOD Every 5:00 x 5 Rounds 500m Ski Erg or 600m Row (partition as needed) 15...Read More

September 29, 2017 REMINDER: There is ONLY the 8:00am CrossFit Class Saturday morning. We will start the second week of the CrossFit Team Series Events at 10:00am.  Please try to arrive early so you can warm up and be ready to go at 10:00am. Strength: A. Overhead Squat 5-5-5 B. Snatch Balance 3-3-3 C. Hang...Read More

September 28, 2017 Metcon: 3 Rounds for time: 25 Calorie Row 100ft Double Waiters Walk (53/35) 25 Kettlebell Swings (53/35) 100ft Sprint Core/Midline: 3 Rounds: 1:00 Hollow Rocks 2:00 Rest between RndsRead More

September 27, 2017 Gymnastics: A. Plyo-metric Push ups 3 x 10 B. Goblet Squat Hold 3 x 1:00 (53/35) Metcon: Every 6:00 for 30:00 (5 Rounds) 400m Run 25 Wall Balls (20/14) COMPETITIVE CROSSFIT CLASS – 5:30pm For Time: 21-15-9 reps of: GHD Sit ups Wall Balls (30/20) 200m Run after each round. Rest 5:00...Read More

September 26, 2017 Strength: 1 Rep Max Clean (15-20 minutes) Metcon: 12 minute AMRAP 10 Burpees to 6″ 5 Bar Muscle ups 30 Double UndersRead More

September 25, 2017 Gymnastics: 10 Rope Climbs (15′) for time *Rx+ 1 Foot Hold, then Legless Rope Climb Strength: Strict Press 5 x 2 @ 80-85% Across Metcon: 3 Rounds of: 30 Deadlifts 20 Front Squats 10 Power Cleans *Rest 3:00 between Rounds *Use the following weights for R1, R2, & R3 Men: 155-135-115 Women:...Read More