November 17, 2017 Strength: Hang Squat Snatch: 5-5-5-3-3-1 *Goal is to establish a heavy set of 5, heavy set of 3, and a heavy single. Metcon: Five 2:00 cycles of: 25/20 Calorie Row AMRAP 1-Arm Kettlebell Push Jerks (53/35)* *Switch arms every 10 reps. Rest :30 between rounds.Read More

November 16, 2017 Metcon: “Power Clean Biathlon” 400m Run (6 Down & Backs) 18 Power Cleans (145/100) 400m Run 15 Power Cleans 400m Run 12 Power Cleans *Every time you break on the Power Cleans, perform a 200ft Shuttle Sprint (50-50, 100-100). Accessory: 2 Rounds (Not for time) 50ft Face Pull Sled Drag 50ft Bear...Read More

November 15, 2017 Gymnastics: 3 Rounds (Not for time) 10 Prone Dumbbell Rows 20 Hip Extensions :40 Hollow Hold* *Every break on Hollow Hold = 5 Hollow Rocks (complete at end of total hold) Metcon: 3 Rounds of 3 sets of: 7 Burpee Box Jump Overs (24″/20″) 7 Unbroken Pull ups (Rx+ 10 Unbroken Pull...Read More

November 14, 2017 Strength: Strict Press Every 3:00 x 3 Rounds: 10 Reps Metcon: 9-15-21 reps of: Kettlebell Swings (70/53) Ring Push ups Goblet Squats (70/53)Read More

November 13, 2017 Gymnastics: 10-9-8-7-6-5-4-3-2-1  Unbroken Toes-to-Bar* Rest 2:00 60 Abmats for time *Rest as needed between sets. Strength: Front Squats 7 x 2 Reps @ 75-80+% *Complete a set every 1:15 Metcon: 20-15-5 reps of: Overhead Squats (135/95) 3-2-1 reps of: Rope Climbs (15′)Read More

November 12, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

November 11, 2017 Today we Honor those that have served or are currently serving in our Armed Forces. Any non-member that is either a Veteran or Active Military Duty will receive 5 FREE CrossFit Classes for attending today’s workout.  We would love to have you join us today. Happy Veterans Day Partner WOD In teams...Read More