April 11, 2017 Strength: A. Deadlift 3 @ 70% 3 @ 80% 3+ @ 90% B. Handstands Rx: 1. 2 x 10 Wall Walks – get chest to wall 2. 2 x 20 Shoulder Taps Scaled: 1. 2 x 5 Wall Walks – chest as close to wall as possible 2. 2 x :45 Handstand...Read More

April 10, 2017 Strength: Cycle #1, Week #2 A. Front Squat 3 @ 70% 3 @ 80% 3+ @ 90@ B. Shoulder Press 3 @ 70% 3 @ 80% 3+ @ 90@ Metcon: 14 minute AMRAP 200m Run 8 Handstand Push ups 6 Chest-to-Bar Pull upsRead More

April 9, 2017 Rest Day.  Stay tuned to Facebook for possible Open Gym. Yoga Class is at 4:30.Read More

April 8, 2017 REMINDER: Yoga Class is at 11:00am after the 10:00am CrossFit Class Partner WOD Teams of 2, complete the following for time: 4 Rounds of: 40 Wall Balls (20lb/14lb) 30 Toes-to-Bar/Pull ups* 20 Deadlifts (225lb/155lb) *Rounds 1 and 3 do Toes-to-Bar and Rounds 2 and 4 do Pull ups.  Partition reps between partners...Read More

April 7, 2017 Strength: A. Bench Press 5 @ 65% 5 @ 75% 5+ @ 85% B. Sled Pulls 4 x 50ft Seated Sled Pull (Bodyweight) *Rest 1:00-2:00 between Sled Pulls. Metcon: (For time) “Grace” 30 Clean & Jerks (135lb/95lb)Read More

April 6, 2017 SCHEDULE ANNOUNCEMENT: Reminder: The 4:30pm Class is a Yoga Class today in place of the CrossFit Class.  Please plan accordingly. Conditioning: 800m Run, 2:00 Rest 800m Run, 1:00 Rest 400m Run, :30 Rest 400m Run Accessory: 3-4 Rounds: 15 Hip Extensions 12 Alt. Renegade Rows 9 Straight Leg RaisesRead More

April 5, 2017 SCHEDULE ANNOUNCEMENT: The Thursday 4:30pm CrossFit Class this week will be a Yoga Class and not a CrossFit Class.  Please plan accordingly.  Thank you. Metcon: 3 Rounds of: 21 Chest-to-Bar Pull ups 21 Calorie Row 15 Push Press (95lb/65lb) 15 Hand Release Push ups 9 Overhead Squats (95lb/65lb) 9 Bar Facing Burpees...Read More