March 1, 2019 Strength: Bench Press 5 sets of 3 Sets 1-3 at 75-80% then, Last 2 sets: Build to Heavy 3 Rep *Core/Midline work after each set. Metcon: 12 minute AMRAP 20 Push ups 10/8 Calorie Assault BikeRead More

February 28, 2019 Metcon: Every 5:00 x 5 Rounds 5 Strict Pull ups 10 Deadlifts (225/155) 15 Box Jumps + Step Down (30″/24″) 300/250m Row *This workout is meant to be done at a nice consistent “Recovery” style pace.  Work efficiently and move fluidly through the movements.  Work on getting a good sweat, but don’t...Read More

February 27, 2019 Strength: Snatch 10 minute EMOM Snatch Deadlift + Power Snatch (Build in weight over the 10 minutes) Metcon: “REPEAT WOD WEDNESDAY ” This is a Repeat WOD from November 5, 2018 5 Rounds for time: 15 Kettlebell Swings (70/53) 15 Burpees GYMNASTICS CLASS at 5:30pm Come sharpen those skills for the OpenRead More

February 26, 2019 Accessory Conditioning: 3 Rounds (Not for time) 8 Kneeling Unilateral Dumbbell Press (per side) 25 Banded Good Mornings (Heavy) 100ft Single Arm Overhead Dumbbell Carry (switch at 50ft) Metcon: (For time) 50 Dumbbell Box Step Overs (50/35 x 2 @ 20″) Every break on the step overs = 12/9 Calorie Ski Erg...Read More

February 25, 2019 Strength:Front Squats:5×2 with a :05 pause at bottom of each rep50%-55%-60%-65%-70% Metcon: 14.110 minute AMRAP:30 Double Unders15 Power Snatches (75/55)Read More

February 24, 2019 Rest Day. For those looking to complete Open Workout 19.1, there will be an Open Gym from 12:00pm – 2:00pm.  Please be there, warming up, and ready to go so we can get you in.  Thanks, and GOOD LUCK!Read More

February 23, 2019 REMINDER: CrossFit Class at 9:00am Open 19.1 Heats will start around 10:00am.  Please be sure to sign up for a Heat time and be ready to go.  It’s time to PROVE YOUR FITNESS! Partner/Team WOD 8 minute AMRAP 3-6-9-12-15… and so on Power Cleans (135/95) Lateral Barbell Burpees Rest 3:00 6 minute...Read More