Modified Holiday Schedule 5 AM – 6:30 AM: Open Gym6:30 AM: WOD9:30 AM: WOD Cancelled 12 PM, 4:30 PM, and 5:30 PM: WOD StrengthEMOM 121) 6-8 Strict Handstand Push-Ups2) 6-8 Strict Chin-Ups3) 15 Banded Face Pulls*HSPU: Abmat, Pike, Banded, Deficit*Chin-Ups: Banded, Weighted Conditioning3 Rounds for Time:100m Run15 Shoulder to Overhead (115/80) (FX: 75/55)1 Rope Climb...Read More

ConditioningEMOM 301) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)4) AMRAP Burpee Box Jump Overs (24/20)5) Rest*Score: Total BBJO*RX/RX+ Min: 40 reps CooldownEMOM 61) Saddle Pose2) Straddle Pose3) Frog Pose4) Child’s Pose5) Supine Twist (Side A)6) Supine Twist (Side B)Read More

Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21! Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM! This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting. REGISTER HERE! StrengthEvery 3:00, 5 Rounds5 Front Squat1-2) 65-70%3-4) 70-75%5)...Read More

Reminder! Labor Day Weekend Holiday Schedule Below!Friday5 – 6:30 AM Open Gym6:30 AM: WOD9:30 AM: WOD CANCELLED12, 4:30, 5:30: WODSaturday & Sunday9 AM WOD Monday – Labor Day7:30 AM Open Gym9 & 10 AM WOD StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 11250/200m Row7 Hand Release Push-Ups5 Pull-Ups3 Chest to Bar Pull-Ups1 Bar Muscle-Up (FX: No...Read More

Weekly OverviewEvents/ClassesMondaySnatch, “Isabel” Benchmark WODTuesday3RM Bench Press WednesdayFront SquatThursdayLong ConditioningFridayStrict GymnasticsHoliday Schedule:5:00-6:30am Open Gym6:30am WOD12pm WOD4:30pm WOD5:30pm WODSaturdaySquad WOD9am WOD (ONLY)SundayUnilateral Lower Body9am WOD (ONLY) StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch + 1 High Hang Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)5-8) 1 Power Snatch + 1 Hang Power Snatch (↑)*Hold onto...Read More

StrengthEvery 3:00, 5 Sets5 Strict Press1-2) 70-75%3-5) 75-80% Superset Accessory (3+ out of 5)25 Underhand Banded Pullaparts ConditioningAMRAP 12200m Run8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)4 Wall Walks (FX: 2)Read More

Join us today at 9 AM for our Masters CrossFit Games Send-off for Kate! She leaves next week to compete and we want to lift her up and celebrate all her hard work!*We will have ONE 9 AM WOD (no 10 AM class)*Drop-ins are welcome! CrossFit Games Send-Off for Kate Currie 2 Rounds of 1:30...Read More

StrengthEvery 2:00, 3 Rounds1) 15/15 Single Dumbbell Row2) 15/15 Elbow Supported Banded External Rotation3) :30-:45/:30-:45 Side Plank Conditioning3 Rounds for Time:75 Double Unders (FX: 60)30 Sit-Ups (FX: 20)15 Toes to Bar (FX: 10)*13:00 CapRead More

StrengthEvery 2:30, 6 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t Power and Squat Snatch ConditioningFor Time:21-15-9Jump SquatPower Snatch*10:00 CapFX: (75/55) (95/65) (115/80)RX: (95/65) (115/80) (135/95)RX+: (95/65) (135/95) (155/105)Read More

Sign up for Core-Flex – tonight at 5:45 PM! StrengthEvery 2:30, 4 Sets10 Hip Thrusts (50-60% of 1RM Back Squat) +:30 Weighted Plank ConditioningAMRAP 20500/400m Row (FX: 400/300m)400m Run (FX: 300m)25 Line Facing Burpees (FX: 20)*RX Min: 3 RoundsRead More