July 1, 2019 SCHEDULE ANNOUNCEMENT Holiday Hours for this week will be as follows: Wednesday, July 3rd All Classes are Regular except there is NO 6:30pm Class Thursday, July 4th 9:00am – 11:00am (CrossFit Class and Open Gym) ONLY Friday, July 5th 9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY Strength: Pause Back Squat 7 sets...Read More

June 30, 2019 Rest Day. Get out and enjoy your day.Read More

June 29, 2019 Partner WOD In teams of 2, complete the following for time: 50 Dumbbell Box Step Overs (50/35 x 2 to 20″) then, 4 Rounds of: 25 Burpees to Plate (45#) 25 Pull ups 25 Plate Squat Cleans (45/35) 25/20 Calorie Bike then, 50 Dumbbell Box Step Overs (50/35 x 2 to 20″)...Read More

June 28, 2019 Strength: Hang Clean & Jerk 1. Clean Primer 3 x 5 of Tall Cleans *Light weight here.  Focus is FULL Hip Extension! 2. Barbell Cycling  6 Hang Cleans + 1 Push Jerk 5 Hang Cleans + 2 Push Jerks 4 Hang Cleans + 3 Push Jerks 3 Hang Cleans + 4 Push...Read More

June 27, 2019 Metcon: (For time) 800m Run 200ft Dual Kettlebell Front Rack Lunges (53/35 x 2) 80 Kettlebell Swings (53/35) 200ft Dual Kettlebell Front Rack Lunges (53/35 x 2) 800m Run Accessory/Core Work Tabata (8 x :20 on/:10 off) Abmat Sit ups *During the :10 rest, hold a low plank – therefore, NO REST!...Read More

June 26, 2019 Strength: Bench Press 1. 7:00 to Establish a Heavy Single Bench Press Rest 3:00 2. 5 min. EMOM 3 Bench Press @ 70-75% established in Part 1 Metcon: (REPEAT WOD WEDNESDAY) 5:00 AMRAP 35 Wall Ball (Buy-In) then, AMRAP 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 5:00 AMRAP 20 Wall...Read More

June 25, 2019 Gymnastics Conditioning: 10 minute EMOM Odd: 6-10 Chest-to-Bar Pull ups or 6-10 Pull ups Even: 6-10 Dips (Rings/Box/Bench) *Choose option and rep scheme based on skill level.  Goal is to get GOOD QUALITY CONSISTENT REPS. Metcon: (For time) 15 Power Cleans (155/105) (Rx+ 185/125) 600m Run 10 Power Cleans 400m Run 5...Read More