If you are joining us for our 10 Year Anniversary Celebration this Saturday at 9 AM, and haven’t already sign-up for food, please RSVP by Wednesday! You can add your name by clicking HERE! CrossFit Total1RM Strict Press1RM Back Squat1RM Deadlift*Compare to 2/13/24FX:Strict Press 3×5 (75-80%)Back Squat 3×5 (75-80%)Deadlift 3×5 (75-80%)*Rest 2:00-3:00 between each setRead More
Squad WOD5 Rounds of 4:00 on, 1:00 off – w/ Partner, Split Reps Any WayAMRAP40 Calorie Row (FX: 30)20 Lateral Burpees Over Dumbbell20 Goblet Squat (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack 24/16)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)Read More
StrengthEvery 2:00, 6 Sets1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)*Reset b/t Push Press and Push Jerk ConditioningFor Time:15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)90 Double Unders (FX: 60 OR Single Unders)30 Hang Clean and Jerk...Read More
Sign-up for our 10 year Anniversary Celebration!Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ! SIGN UP HERE to work-out OR if you want to eat! Deadline to sign-up for your team is TODAY! Conditioning10 Rounds for Time:250/200m Row30 Double Unders (FX: 20 OR...Read More
Have you signed up for our 10 year Anniversary Celebration!? Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ! SIGN UP HERE to work-out OR if you want to eat! Deadline to sign-up for your team is TOMORROW! StrengthEvery 2:00, 5 Sets3-Position Power Snatch...Read More
Modified Martin Luther King Day Schedule! Morning classes: 9 & 10 AM only, and normal evening schedule (4:30, 5:30, 6:30 PM) SIGN-UP FOR OUR 10 YEAR ANNIVERSARY THROW-DOWN AND BBQ ON SATURDAY, FEBRUARY 1st! Weekly OverviewEvents/ClassesMondayBack SquatHoliday Schedule:7:30am Open Gym 9am, 10am, 4:30pm, 5:30pm, 6:30pm WODsTuesdayPower SnatchWednesdayLong ConditioningThursdayKettlebell/SandbagFridayClean and Jerk ComplexSaturdaySquad WODSundayUniliateral Lower Body +...Read More
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