Mobility Class tonight!Hips feeling tight? Join the mobility class tonight at 5:45 PM! Strength For Time:10 Rope Climbs (RX+: 15 Rope Climbs)(FX: 10:00 Rope Climb Development/Practice)*10:00 Cap Conditioning Throwback to an OG CrossFit Route 7 WOD! Check out these scores from 2015! For Time:10-20-30Toes to BarPush Press (115/80) (FX: 95/65)*50 Double Unders after each round...Read More

Rope Climb Skills Clinic!Want to get better at rope climbs? Sign up for the Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayDeadliftsRope Climb Skills Clinic at 5:45 PMTuesdayRope Climbs & Throwback to CFR7 2015 MetconHip Mobility at 5:45 PMWednesdayBack SquatsThursdayPower SnatchFridaySplit JerkSaturdaySquad WODSundayConditioning Intervals Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts12 Dumbbell...Read More

Strength Every 1:30, 4 Rounds (8 Intervals, 12 Min)1) 6 Bench Press (↑) (start around 65-70%)2) 12 Ring Rows w/ Pause (RX+: Feet Elevated) Conditioning AMRAP 14200m Run (RX+: 300m)15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35)Read More

AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80) Rest 3:00 AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Bar Facing Burpees Rest 3:00 AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) *Switch...Read More

Strength Every 2:00, 6 Sets (12 min)3-Level Snatch (↑, CAP at 75%)*Power Snatch + Lower Power Snatch + Squat Snatch Conditioning 4 Rounds: 2:00on/2:00 off60 Double Unders (FX: 40)10 Hang Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken 95/65)AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)*Score is total Toes to BarRead More

Strength Every 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats (65-70%)8 Wall Angels Conditioning In Team of 3 – 1 Person Working, Switch WheneverAMRAP 5Max Calorie Bike Rest 2:00 AMRAP 5Max 100m Runs (1 run = 10 reps) Rest 2:00 AMRAP 5Max Calorie Ski*Score is total Calories/RepsRead More

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings...Read More

Shoulders feeling tight? Sign up for the Mobility Class today at 5:45 PM! Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts (65-70%)10-15 Tibialis Raise Conditioning Every 1:30, 3 Rounds1) 25/20 Calorie Row (FX: 20/15) (RX+: 30/25)2) 200m Run + AMRAP Burpees to 6″ Target (RX+: 12″)3) Rest*Score is total number of Burpees to...Read More

Weekly OverviewEvents/ClassesMondayCleansTuesdayDeadliftsShoulder Mobility Class at 5:45 PMWednesdayStrict HSPU/Strict Chin-UpsAb Attack at 5:45 PMThursdayBack SquatsFriday3-Level SnatchSaturdaySquad WODSundayBench Press/Ring Row Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Clean + 2 Power Cleans (60-65%)3-4) 1 Hang Power Clean + 2 Power Cleans (65-70%)5-8) 3 Power Cleans (70-75%) Conditioning For Time:600m Run (FX: 500m)10 Bar Muscle-Ups (FX:...Read More

Strength Every 1:30, 3 Rounds1) 8 Strict Press (↑)2) 8 Pendlay Row3) 20 Underhand Banded Pullaparts*Score is Strict Press Conditioning 3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)15 Hand-Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand-Release Push-Ups)20 Single Dumbbell Suitcase Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)*14:00 CapRead More