September 26, 2017 Strength: 1 Rep Max Clean (15-20 minutes) Metcon: 12 minute AMRAP 10 Burpees to 6″ 5 Bar Muscle ups 30 Double UndersRead More

September 25, 2017 Gymnastics: 10 Rope Climbs (15′) for time *Rx+ 1 Foot Hold, then Legless Rope Climb Strength: Strict Press 5 x 2 @ 80-85% Across Metcon: 3 Rounds of: 30 Deadlifts 20 Front Squats 10 Power Cleans *Rest 3:00 between Rounds *Use the following weights for R1, R2, & R3 Men: 155-135-115 Women:...Read More

September 24, 2017 Rest Day.  Stay tuned to Facebook for Open Gym times. For those looking to do the Team Series workouts, please make sure you get with a coach so we know when you are completing your workouts and you have a judge.Read More

September 23, 2017 Reminder: There is ONLY one CrossFit today at 8:00am. We will be doing the CrossFit Team Series from 10:00am – 12:00pm.  We ask that you please arrive around 9:30am so you can start warming up.  This will allow us to start promptly at 10:00am. Partner WOD 20 minute AMRAP 90 Calorie Row...Read More

September 22, 2017 *Reminder for Saturday* There will ONLY be an 8:00am CrossFit Class.  We will be doing the Team Series Events from 10:00am – 12:00pm Gymnastics: 3 Rounds 1:00 Ski Erg (75-80% pace) Max Effort Handstand Push ups OR Max Distance Handstand Walk *Rest as needed between rounds. Strength: Bear Complex 10 minutes –...Read More

September 21, 2017 Metcon: 4 minute AMRAP 4 Toes-to-Bar 4 Box Jump Overs (30/24) Rest 2:00 4 minute AMRAP 6 Wall Balls (20/14) 6 Ring Push ups Rest 2:00 4 minute AMRAP 8 Medicine Ball Cleans (20/14) 8 Kettlebell Swings (70/53) Accessory Work: 2 Rounds (not for time) 100ft Bear Crawl 30 Abmat Sit ups...Read More

September 20, 2017 Gymnastics: A. Pistol Progressions Metcon: 20 minute AMRAP 1 mile Run 20 Ground to Overhead (135/95) 1000m Row AMRAP in remaining time: Rope Climbs (15′) COMPETITIVE CROSSFIT CLASS – 5:30pm 0:00 – 15:00 1 mile Run AMRAP OH Squats (115/75) *Complete 3 Ring Muscle ups at each break of OH Squats. 15:00...Read More