February 23, 2019 REMINDER: CrossFit Class at 9:00am Open 19.1 Heats will start around 10:00am.  Please be sure to sign up for a Heat time and be ready to go.  It’s time to PROVE YOUR FITNESS! Partner/Team WOD 8 minute AMRAP 3-6-9-12-15… and so on Power Cleans (135/95) Lateral Barbell Burpees Rest 3:00 6 minute...Read More

February 22, 2019 Strength Conditioning: 3 Rounds (Not for time) 16 Front Rack Dumbbell Lunges (8/8) 25 Abmat Sit ups 5 Muscle ups/10 Chest-to-Bar Pull ups/15 Pull ups (Athlete’s Choice) Metcon: (For time) 5-4-3-2-1 Rope Climbs (15′) 15 Box Jumps (24″/20″) after each set of climbsRead More

February 21, 2019 Metcon: (For time) 30 Toes-to-Bar 25/20 Calorie Bike 15 Ground to Overhead (155/105) 50/40 Calorie Row 15 Ground to Overhead 25/20 Calorie Row 30 Toes-to-Bar Extra Work: 1 set: 2:00 of Back Squats @ Bodyweight Happy Birthday to CrossFit member, Scott Iverson.  Hope you have a great day!Read More

February 20, 2019 Strength: Overhead Squat 5 sets of: (2+1) Overhead Squat + Pause Overhead Squat (:03 Pause) Metcon: 12 minute AMRAP 5 Strict Handstand Push ups* 10 Overhead Squats (95/65) 15 Deadlifts (95/65) *Scale = :30 Handstand Hold GYMNASTICS CLASS at 5:30pm Come practice your skills and drills for the Open.Read More

February 19, 2019 Metcon: 3 Rounds of: 3:00 Rowing for Distance 3:00 Kettlebell Swings (53/35) (Rx+ Devil Presses (50/35 x 2)) 3:00 Squat Cleans (165/115) (Rx+ 185/125) 3:00 Rest Accessory Work: 3 Rounds: 20 Weighted Hip Extensions 20 Hollow RocksRead More

April 1, 2017 Conditioning: 1000 Burpees HA HA HA….APRIL FOOLS!!! Partner WOD 8 minutes: Establish Max Height PVC Jump Over *Each team member will establish a Max Height. 2:00 Rest 10 Rounds of: 200m Run 10 Kettlebell Swings (53lb/35lb) 10 PVC Jump Overs (24″/20″) *Partners will alternate rounds. Partner 1 complete a round, then Partner...Read More

March 31, 2017 Strength: A. Front Squats 5 minute EMOM 3 Reps @ 70-75% B. Clean Complex 5 minute EMOM 1 Power Clean + 1 Hang Power Clean @ 70-75% Metcon: (For time) 50 Bar Facing Burpees 40 Power Snatches (75lb/55lb) 30 Calorie Row 20 Med Ball GHD Sit ups (20lb/14lb)Read More