April 8, 2017 REMINDER: Yoga Class is at 11:00am after the 10:00am CrossFit Class Partner WOD Teams of 2, complete the following for time: 4 Rounds of: 40 Wall Balls (20lb/14lb) 30 Toes-to-Bar/Pull ups* 20 Deadlifts (225lb/155lb) *Rounds 1 and 3 do Toes-to-Bar and Rounds 2 and 4 do Pull ups.  Partition reps between partners...Read More

April 7, 2017 Strength: A. Bench Press 5 @ 65% 5 @ 75% 5+ @ 85% B. Sled Pulls 4 x 50ft Seated Sled Pull (Bodyweight) *Rest 1:00-2:00 between Sled Pulls. Metcon: (For time) “Grace” 30 Clean & Jerks (135lb/95lb)Read More

April 6, 2017 SCHEDULE ANNOUNCEMENT: Reminder: The 4:30pm Class is a Yoga Class today in place of the CrossFit Class.  Please plan accordingly. Conditioning: 800m Run, 2:00 Rest 800m Run, 1:00 Rest 400m Run, :30 Rest 400m Run Accessory: 3-4 Rounds: 15 Hip Extensions 12 Alt. Renegade Rows 9 Straight Leg RaisesRead More

April 5, 2017 SCHEDULE ANNOUNCEMENT: The Thursday 4:30pm CrossFit Class this week will be a Yoga Class and not a CrossFit Class.  Please plan accordingly.  Thank you. Metcon: 3 Rounds of: 21 Chest-to-Bar Pull ups 21 Calorie Row 15 Push Press (95lb/65lb) 15 Hand Release Push ups 9 Overhead Squats (95lb/65lb) 9 Bar Facing Burpees...Read More

April 4, 2017 Strength: A. Deadlift 5 @ 65% 5 @ 75% 5 @ 85% B. Handstands Rx: 4 sets of: 5 Hand Release Push ups + 5 Push ups + :30 Handstand Hold Scaled: 4 sets of: 4 Hand Release Push ups + 3 Push ups + :15-:20 Handstand Hold Metcon: 5 Rounds for...Read More

April 3, 2017 SCHEDULE REMINDER This week starts the 5:00am Class on Monday-Wednesday-Friday.  Addition of 7:30pm Class Monday-Thursday. Strength: Cycle 1, Week 1 A. Front Squat 5 @ 65% 5 @ 75% 5+ @ 85% B. Shoulder Press 5 @ 65% 5 @ 75% 5+ @ 85% Metcon: “C-Martin” 20 minute AMRAP 400m Run 10...Read More

April 2, 2017 Rest Day. The Olympic Lifting Clinic is from 1:00pm – 3:00pm.  $25 to lean the foundations of the Snatch & Clean & Jerk. Open Gym is from 3:00pm- 4:30pm Yoga at 4:30pmRead More