November 10, 2017 We will be running a special Veteran’s Day WOD on Saturday. If you know any Veterans or Active Military, please invite them to join us in Saturday’s Workout.  If they attend, they will receive 5 FREE CrossFit Classes.  Please help spread the word. Strength: 21-15-9 reps (Quality, Not Speed) Bench Press (Bodyweight)...Read More

November 9, 2017 Metcon: In the least amount of rounds & sets, complete 50 reps of each exercise: :30 Front Squats (135/95) :60 Rest :30 Bar Facing Burpees :60 Rest :30 Hang Cleans (135/95) :60 Rest Accessory: Rowing/Skiing Time Trial 500m Row or Ski (Max Effort) Rest 3:00 250m Row or Ski* *Goal is to...Read More

November 8, 2017 Gymnastics: 10 minute AMRAP 15 Toes-to-Ring 30ft Handstand Walk (Scale = :30 Handstand Hold) :45 Wall Sit Metcon: (For time) 10 Ring Muscle ups (Scale = 20 Dips) 100 Push Press (75/55) Rx+(95/65) 1000m Row COMPETITIVE CROSSFIT CLASS – 5:30pm 3 Rounds of: 5 Muscle ups 10 Thrusters (135/95) 20 GHD Sit...Read More

November 7, 2017 Strength: Hang Squat Clean 5-5-5-3-3-1 *Goal is to build to a heavy set of 5, heavy set of 3, and a heavy single. Metcon: For time: 50 Wall Balls (20/14) 40 Kettlebell (53/35) 30 Box Jumps (30/24) 20 Deficit Handstand Push ups (10″/6″) 10 Power Cleans (225/155)Read More

November 6, 2017 Gymnastics: Ring Plank Accumulate 3:00 Every break = 10 Calorie Ski Strength: Snatches (preferably Squat) 15 min EMOM Min. 1-10: 2 Snatches (Quick singles; Does not have to be Touch & Go) Min. 11-15: 1 Snatch Metcon: 12 minute AMRAP 10 Pull ups 15 Hang Power Snatches (75/55) 20 Double Unders A...Read More

November 5, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

November 4, 2017 Partner WOD Teams of 2 complete the following: 5 Rounds for time: (each person) 21 Calorie Row 15 Thrusters (45/35) 9 Box Jumps (24″/20″) *Complete in a “Follow-the-Leader” format.  Partners cannot pass each other and you must complete the entire exercise before your partner can start on it.  Workout is complete when...Read More