Weekly OverviewEvents/ClassesMondaySnatchTuesdayCrossFit Total Benchmark WODWednesdayMachine IntervalsThursdayCleanFridayBench PressSaturdayCFR7 10 Year Anniversary Celebration!SundayGymnastics Push / Pull StrengthEvery 2:00, 6 Sets1-3) 1 Power Snatch w/ Pause at Knee + 1 Power Snatch (60, 65, 70%)4-6) 2 Power Snatch (75-80%) ConditioningAMRAP 1215/12 Calorie Row12 50′ Shuttle Runs6 Bar Muscle-Ups*BMU Scaling: (FX: Chest to Bar Pull-Ups OR 3 BMU) (RX+:...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Double Dumbbell Suitcase Box Step Ups (24/20)2) 10/10 Single Leg Hip Thrust3) 15-20 V-Ups OR Tuck-Ups ConditioningAMRAP 105-10-15-20, etc.Box Jumps (24/20)Russian Kettlebell Swings (24/16) (FX: 16/12)Air SquatsSit-UpsRead 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

StrengthEvery 2:00, 3 Rounds1) 12 Double Kettlebell Front Rack Reverse Lunge2) 150′ Sandbag Bear Hug Carry Conditioning3 Rounds of 1:00 on, :10 off – w/ Partner, Split Reps Any Way1) 40/30 Calorie Bike (FX: 30/22) (RX+: 50/38)2-3) AMRAP Wall Balls (20/14) (FX: 14/10)4) Rest5) Rest*Score: Total Wall Balls*RX/RX+ Min: 120 RepsRead More

CAPS ARE HOT AND WE’RE GOING BACK! If you follow hockey, it should be no surprised that tickets are expensive , but if we’re lucky, we may get to see Ovechkin break some records! Tickets: $180/seat.Includes food/drink through the second period Sign up here! DEADLINE TO SIGN-UP: MARCH 27thRead 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

StrengthEvery 2:00, 3 Rounds1) 10/10 Half Kneeling Single Dumbbell Press2) 10/10 Single Dumbbell Row3) 1:00 Plank (Optional Weighted) ConditioningIn 8:00275/225m Ski (FX: 250/200m) (RX+: 300/250m) (1:00 Cap)into…AMRAP30 Double Unders (FX: Single Unders)5/5 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)*RX/RX+ Min: 5 RoundsRead More