April 15, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

April 14, 2018 NO KIDSFIT CLASS this morning. CrossFit Classes at 8:00am and 10:00am Olympic Lifting at 9:00am As a Class (since we didn’t get to last week) 1000m Indian Run *Each person carries a Medicine Ball (20/14) – for each drop of the ball, the class has a 10 Burpee Penalty! Indian Run –...Read More

April 13, 2018 Strength: Deadlift Every 2:00 x 5 Rounds: 2 Deadlifts *Start around 70% and build from there. Metcon: 15-12-9-6-3 reps of: Power Cleans (135/95) Rx+(155/105) Bar Facing BurpeesRead More

April 12, 2018 Metcon: 25 minute EMOM (5 Rounds) 1. 5 Medicine Ball Cleans + 10 Wall Balls (20/14) 2. 15 Push ups 3. 5 Power Snatch + 10 Overhead Squats (75/55) 4. 15 Pull ups 5. Rest *If you are unable to complete the 15 reps inside the minute, reduce the number of reps. ...Read More

April 11, 2018 Strength: Push Jerk Establish a 3 rep Push Jerk (from the floor) *12 minutes Metcon: Hero WOD “Moore” 20 minute AMRAP 1 Rope Climb (15′) 400m Run Max Effort Handstand Push ups *Goal is Max Effort Handstand Push ups each round.  Once you fail or fall on the Handstand Push ups, start...Read More

April 10, 2018 Metcon: (For time) 100-80-60-40-20 reps of: Double Unders 50-40-30-20-10 reps of: Sit ups 25-20-15-10-5 reps of: Deadlifts (155/105) Accessory: “Tailpipe” 3-5 Rounds (per person) 200/150m Row Partner holds Kettlebell x 2 Front Rack (53/35) *If partner drops hold, partner cannot continue to row.Read More

April 9, 2018 Strength: Overhead Squat Build to a Heavy set of 5 Overhead Squats *15 minutes Metcon: 16 minute EMOM Min. 1: 18 Box Jump Overs* (24″/20″) Min. 2: 12 Toes-to-Bar Min. 3: 6 Clusters** (115/75) Min. 4: Rest *Face the box on the Box Jump Overs **Cluster = Squat Clean ThrusterRead More