April 17, 2018 Metcon: 3 x 5:00 AMRAP 3 Snatches (135/95) 6 Hand-Release Push ups 9 Toes-to-Bar *Rest 1:00 between AMRAPs Accessory: 3 Rounds (Not for time) 100ft Overhead Dumbbell Carry (50/35 x 2) 20 Single-Arm Overhead Dumbbell Walking Lunges (50/35) (switch arms after 10) 2:00 Easy RowRead More

April 16, 2018 Strength: Hang Power Cleans 5-4-3-2-1 * Build in weight each set. Sets need to be completed Unbroken.  Rest as needed between. Metcon: (For time) 2 Rounds of: 15 Hang Power Cleans (135/95) 30 Calorie Bike or Ski 15 Chest-to-Bar Pull ups 30 Box Jumps (20″)Read More

April 15, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

April 14, 2018 NO KIDSFIT CLASS this morning. CrossFit Classes at 8:00am and 10:00am Olympic Lifting at 9:00am As a Class (since we didn’t get to last week) 1000m Indian Run *Each person carries a Medicine Ball (20/14) – for each drop of the ball, the class has a 10 Burpee Penalty! Indian Run –...Read More

April 13, 2018 Strength: Deadlift Every 2:00 x 5 Rounds: 2 Deadlifts *Start around 70% and build from there. Metcon: 15-12-9-6-3 reps of: Power Cleans (135/95) Rx+(155/105) Bar Facing BurpeesRead More

April 12, 2018 Metcon: 25 minute EMOM (5 Rounds) 1. 5 Medicine Ball Cleans + 10 Wall Balls (20/14) 2. 15 Push ups 3. 5 Power Snatch + 10 Overhead Squats (75/55) 4. 15 Pull ups 5. Rest *If you are unable to complete the 15 reps inside the minute, reduce the number of reps. ...Read More

April 11, 2018 Strength: Push Jerk Establish a 3 rep Push Jerk (from the floor) *12 minutes Metcon: Hero WOD “Moore” 20 minute AMRAP 1 Rope Climb (15′) 400m Run Max Effort Handstand Push ups *Goal is Max Effort Handstand Push ups each round.  Once you fail or fall on the Handstand Push ups, start...Read More