April 23, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym time.Read More

April 22, 2017 SCHEDULE ANNOUNCEMENT: Classes are as regularly scheduled.  CrossFit at 8:00am and 10:00am.  KidsFit and Olympic Lifting at 9:00am. Yoga is at 11:00am. Partner WOD Teams of 2 complete the following switching very 10 reps. 50 Calorie Row 50 Box Jumps Overs (24″/20″) 50 Deadlifts (185lb/125lb) 50 Wall Balls (20lb/14lb) 50 Ring Dips...Read More

April 21, 2017 Strength: A. Bench Press 5 @ 75% 3 @ 85% 1+ @ 95% B. Sled Pulls 3 x 100ft Standing Sled Pull @ 1.5 Bodyweight (using a long rope) *Rest 1:30-2:00 between pulls Barbell Conditioning: 10 minute EMOM Odd: 5-7 Power Cleans (135lb/95lb) Even: 5-7 Push Jerks (135lb/95lb)Read More

April 20, 2017 SCHEDULE REMINDER: The 4:30pm Class today is a YOGA Class and not CrossFit.  Please plan accordingly. Skill Conditioning #1: 5 Rounds of: 10 Hip Extensions :30 Ring Plank Skill Conditioning #2: 5 Rounds of: 10 Calorie Ski Erg or Assault Bike 10 Ring Push ups Skill Conditioning #3: 5 Rounds of: 20...Read More

April 19, 2017 Metcon: “Fight Gone Bad” 3 Rounds of: Wall Balls (20lb/14lb) Sumo-Deadlift High Pulls (75lb/55lb) Box Jump (20″) Push Press (75lb/55lb) Calorie Row 1:00 Rest In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from...Read More

April 18, 2017 Strength: A. Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% B. Handstands Rx: 1. Every :30 x 12 Rounds (6:00) 3-5 Strict Handstand Push ups 2. 2 x 50ft – 100ft Handstand Walk Scaled: 1. Every :30 x 12 Rounds (6:00) 3-5 Inverted Box Handstand Push ups 2. 2 x...Read More

April 17, 2017 Strength: Cycle 1, Week #3 A. Front Squat 5 @ 75% 3 @ 85% 1+ @ 95% B. Shoulder Press 5 @ 75% 3 @ 85% 1+ @ 95% Metcon: 13 minute AMRAP 3 Ring Muscle ups 6 Front Squats (155lb/115lb) 9 Lateral Barbell BurpeesRead More