February 5, 2019 Metcon:30 minute EMOM (5 Rounds)1. 1 Peg Board Ascent or 6 Strict Pull ups2. 10 Kettlebell Swings (70/53)3. 50 Double Unders (100 Single Unders)4. 6 Back Squats (from the rack) (225/155 or roughly 55-60%)5. 12-15 GHD Sit ups6. Rest*The ideal working time for each minute should be between :40-:50. If it starts taking the...Read More

February 4, 2019 Strength: Barbell Cycling3 Rounds of:10 Power Cleans10 Front Squats10 Push Jerks*Rest 1:30 between rounds.Round 1: 185/125Round 2: 155/105Round 3: 135/95*Front Squats and Push Jerks must come from floor. Metcon:10 minute AMAP8 Kettlebell/Dumbbell Clean & Jerk (4/4/) (50-53/35)10 Box Jump Overs12/10 Calorie BikeRead More

February 3, 2019 Rest Day. Sit back and enjoy your weekend and the Super Bowl.Read More

February 2, 2019 A. 10 minute AMRAP:Team Sled Push + Ski Erg100ft Alternating Sled Push*One team member must be on ski erg at all times. B. Partner WODFor Time:75 Hand-Release Push ups50 Deadlifts (205/145)25 Burpee Wall Overs 50 Back Squats (205/145) – Partner holds 2 Kettlebells (53/35 x 2)25 Burpee Wall Overs50 Deadlifts (205/145)75 Hand-Release...Read More

Strength: Push JerkEstablish a Heavy 2-Rep (from the rack)*15 minutes Metcon:10 minute AMRAP2000/1750m Rowthen in remaining time…AMRAP: Devil Presses (50/35 x 2) Happy Birthday to CrossFit member, Trint Hatt.   Have a great day!Read More

January 31, 2019 Metcon:20 minute AMRAP20 Wall Balls (20/14)10 Burpees to 6″ Max set of Muscle ups*Rest 1:00 between rounds.*Sub Pull ups for Muscle ups. Accessory/Skills:2-3 Rounds (NFT)20 Handstand Shoulder Taps15 GHD Sit ups100ft Double Kettlebell Front Rack Carry (53/35 x 2)Read More

January 30, 2019 SCHEDULE ANNOUNCEMENT:There is NO 5:00am CROSSFIT CLASS Tomorrow due to the extreme weather. Try to stay warm out there. Strength: Power SnatchEMOM x 10 Rounds:1 Power Snatch + 1 Hang Power Snatch|*Start around 50-55% and build to a Heavy Complex for the day. Metcon:10 minute AMRAP3 Power Snatch (115/75)3 Calorie Row6 Power...Read More