February 22, 2019 Strength Conditioning: 3 Rounds (Not for time) 16 Front Rack Dumbbell Lunges (8/8) 25 Abmat Sit ups 5 Muscle ups/10 Chest-to-Bar Pull ups/15 Pull ups (Athlete’s Choice) Metcon: (For time) 5-4-3-2-1 Rope Climbs (15′) 15 Box Jumps (24″/20″) after each set of climbsRead More

February 21, 2019 Metcon: (For time) 30 Toes-to-Bar 25/20 Calorie Bike 15 Ground to Overhead (155/105) 50/40 Calorie Row 15 Ground to Overhead 25/20 Calorie Row 30 Toes-to-Bar Extra Work: 1 set: 2:00 of Back Squats @ Bodyweight Happy Birthday to CrossFit member, Scott Iverson.  Hope you have a great day!Read More

February 20, 2019 Strength: Overhead Squat 5 sets of: (2+1) Overhead Squat + Pause Overhead Squat (:03 Pause) Metcon: 12 minute AMRAP 5 Strict Handstand Push ups* 10 Overhead Squats (95/65) 15 Deadlifts (95/65) *Scale = :30 Handstand Hold GYMNASTICS CLASS at 5:30pm Come practice your skills and drills for the Open.Read More

February 19, 2019 Metcon: 3 Rounds of: 3:00 Rowing for Distance 3:00 Kettlebell Swings (53/35) (Rx+ Devil Presses (50/35 x 2)) 3:00 Squat Cleans (165/115) (Rx+ 185/125) 3:00 Rest Accessory Work: 3 Rounds: 20 Weighted Hip Extensions 20 Hollow RocksRead More

February 18, 2019 Strength: Push PressOn the 0: 10 Reps @ 70%On the 3: 8 Reps @ 75%On the 6: 6 Reps @ 80%On the 9: 4 Reps @ 85%On the 12: 2 Reps @ 90% *Complete 6-8 Strict Ring Rows after each set. Metcon:5 minute EMOM8 Burpee Box Jump Overs (24″/20″)*Rx+ 10 BBJO Rest...Read More

February 17, 2019 Rest Day. Reminder:Come out and show your support or participate in the Burpee Power Hour for Jenny Malec.Jenny has been battling a rare form of cancer and needs our help. Show your support by completing in the Burpee Challenge, making a donation, or purchasing some raffle tickets for some really great prizes....Read More

February 16, 2019 Partner WODTeams of 2 complete:3 Rounds of:25 Deadlifts (95/65)25 Front Rack Lunges (95/65)25 Shoulder to Overhead (95/65)(8:00 cap) Rest 1:00 3 Rounds of:20 Deadlifts (115/75)20 Front Rack Lunges (115/75)20 Shoulder to Overhead (115/75)(8:00 cap) Rest 1:00 3 Rounds of:15 Deadlifts (135/95)15 Front Rack Lunges (135/95)15 Shoulder to Overhead (135/95)(8:00 cap) Rest 1:00...Read More