November 12, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

November 11, 2017 Today we Honor those that have served or are currently serving in our Armed Forces. Any non-member that is either a Veteran or Active Military Duty will receive 5 FREE CrossFit Classes for attending today’s workout.  We would love to have you join us today. Happy Veterans Day Partner WOD In teams...Read More

November 10, 2017 We will be running a special Veteran’s Day WOD on Saturday. If you know any Veterans or Active Military, please invite them to join us in Saturday’s Workout.  If they attend, they will receive 5 FREE CrossFit Classes.  Please help spread the word. Strength: 21-15-9 reps (Quality, Not Speed) Bench Press (Bodyweight)...Read More

November 9, 2017 Metcon: In the least amount of rounds & sets, complete 50 reps of each exercise: :30 Front Squats (135/95) :60 Rest :30 Bar Facing Burpees :60 Rest :30 Hang Cleans (135/95) :60 Rest Accessory: Rowing/Skiing Time Trial 500m Row or Ski (Max Effort) Rest 3:00 250m Row or Ski* *Goal is to...Read More

November 8, 2017 Gymnastics: 10 minute AMRAP 15 Toes-to-Ring 30ft Handstand Walk (Scale = :30 Handstand Hold) :45 Wall Sit Metcon: (For time) 10 Ring Muscle ups (Scale = 20 Dips) 100 Push Press (75/55) Rx+(95/65) 1000m Row COMPETITIVE CROSSFIT CLASS – 5:30pm 3 Rounds of: 5 Muscle ups 10 Thrusters (135/95) 20 GHD Sit...Read More

November 7, 2017 Strength: Hang Squat Clean 5-5-5-3-3-1 *Goal is to build to a heavy set of 5, heavy set of 3, and a heavy single. Metcon: For time: 50 Wall Balls (20/14) 40 Kettlebell (53/35) 30 Box Jumps (30/24) 20 Deficit Handstand Push ups (10″/6″) 10 Power Cleans (225/155)Read More

November 6, 2017 Gymnastics: Ring Plank Accumulate 3:00 Every break = 10 Calorie Ski Strength: Snatches (preferably Squat) 15 min EMOM Min. 1-10: 2 Snatches (Quick singles; Does not have to be Touch & Go) Min. 11-15: 1 Snatch Metcon: 12 minute AMRAP 10 Pull ups 15 Hang Power Snatches (75/55) 20 Double Unders A...Read More