November 5, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.Read More

November 4, 2017 Partner WOD Teams of 2 complete the following: 5 Rounds for time: (each person) 21 Calorie Row 15 Thrusters (45/35) 9 Box Jumps (24″/20″) *Complete in a “Follow-the-Leader” format.  Partners cannot pass each other and you must complete the entire exercise before your partner can start on it.  Workout is complete when...Read More

November 3, 2017 Gymnastics Conditioning 8 minute EMOM 200ft Sprint Remaining time in each minute: Max Hollow Rocks & Hand-Release Push ups Odd minutes = Hollow Rocks; Even minutes = HR Push ups Strength: Back Squats: 6 x 2 Sets 1 & 2: 75% Sets 3 & 4: 80% Sets 5 & 6: 85% Metcon:...Read More

November 2, 2017 Metcon: 20 minute AMRAP 800ft Front Rack Kettlebell Carry (Buy-In) (53/35 x 2) then, 4 Rounds of: 20 Burpees 20 Alternating Kettlebell Snatches (53/35) AMRAP in remaining time: Rope Climbs (15′) Accessory: 2 Rounds (not for time) 100ft Plate Push (35/25) 100ft Reverse Sled Drag (Bodyweight) Happy Birthday to CrossFit member, Monica...Read More

November 1, 2017 Gymnastics: Muscle up Drills A. 3 x 5 False Grip Pull up + Pause at Sternum B. 3 x 5 False Grip Pull up + Transition C. 3 x 5 False Grip Pull up + Transition + Support *All of these are to be complete from a kneeling position.  Set rings at...Read More

October 31, 2017 HAPPY HALLOWEEN! Costumes are HIGHLY encourage for today’s workout. Strength: Power Clean & Jerk A. Every :30 x 6 Rounds 1 Rep @ 75% Rest 1:00 B. Every :45 x 6 Rounds 1 Rep @ 80% Rest 1:00 C. Every :60 x 6 Rounds 1 Rep @ 85% Metcon: 100 Calorie Row...Read More

October 30, 2017 Strength: Overhead Squat A. Build to Heavy set of 3 (10 minutes) B. EMOM x 5 3 Reps @ 75-80% of Part A Metcon: 10 minute AMRAP 1 mile run AMRAP Overhead Squats (95/65) Rest 5:00 Tabata (8 x :20/:10) Toes-to-BarRead More