February 27, 2018 Metcon: 3:00 AMRAP of: 21 Box Jump Overs (24″/20″) 18/14 Calorie Row AMRAP Power Cleans (115/75) Rest 3:00 3:00 AMRAP of: 18 Box Jump Overs 15/12 Calorie Row AMRAP Power Cleans (135/95) Rest 3:00 3:00 AMRAP of: 15 Box Jump Overs 12/10 Calorie Row AMRAP Power Cleans (155/105) Rest 3:00 3:00 AMRAP...Read More

February 26, 2018 Strength: Overhead Squats A. 10 minutes: Establish Heavy Single Overhead Squat B. EMOM x 5 3 reps @ 70% of above Metcon: 9-15-21 reps of: Chest-to-Bar Pull ups Burpees Overhead Squats (95/65)Read More

February 25, 2018 Rest Day. If you still need to complete the CF Open 18.1 Workout, please get with a Coach to schedule a time.  Please DO NOT WAIT!Read More

February 24, 2018 Partner WOD Teams of 2 complete the following: “CF Open 18.1 WOD” – Partner Style 20 minute AMRAP 8 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (50/35) (5 per side) 14/12 Calorie Row *Partner 1 starts.  Once they complete an exercise and move on, Partner 2 can start.  Partner 2 cannot pass...Read More

February 23, 2018 SCHEDULE ANNOUNCEMENT: CrossFit Open 18.1 Heats will be taking place of the 5:30pm Class.  We will do a quick briefing of the workout and then get started with the workout.  If you haven’t signed up for a heat time, please do so at the gym. Saturday Heat times will start at 10:00am,...Read More

February 22, 2018 The 2018 CrossFit Open Starts today!  Tune in tonight at 8:00pm to watch the live announcement. www.games.crossfit.com Strength: (Barbell Conditioning) Every :20 x 15 Rounds 1 Power Snatch @ 70-75% Rest 3:00 Every :20 x 15 Rounds 1 Clean & Jerk @ 70-75% Conditioning: Bike or Ski Erg (Athlete Choice) 21-18-15-12-9 Calorie...Read More

February 21, 2018 Strength: Push Press 5 @ 70% 3 @ 80% 1 @ 90% 3 @ 80% 5 @ 70% Metcon: (For time) 2,000m Row *Pace should be around 90% effort. Gymnastics: 3 Rounds or 8:00 (whichever comes first) 25 Hollow Rocks 50ft Handstand Walk* 75 Double Unders *Scale = 4 Wall Walks COMPETITIVE...Read More