StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Back Squat (65-70%)4-6) 16 Back Rack Reverse Lunge (30-35%) ConditioningAMRAP 1010 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*Every 2:00, starting at 0:00, 200m Run (FX: 100m)*Continue where you left offRead More

Weekly OverviewEvents/ClassesMondayPower Clean/Box JumpTuesdayBack Squat/LungeWednesdayUpper Body BodybuildingAb Attack at 5:45 PMThursdaySquat SnatchFridayHip Thrust/Farmer’s CarrySaturdaySquad WODSundaySplit Jerk StrengthEvery 1:30, 5 Rounds1) 3 Seated Box Jumps (FX: Box Jumps) (↑)2) 2 High Hang Power Clean (↑)*Hold onto bar between reps ConditioningFor Time:30 Box Jumps (24/20)15 Power Cleans (155/105) (FX: 95/65) (RX+: 185/125)20 Box Jump Overs (24/20)10 Power...Read More

StrengthEvery 1:30, 3 Rounds1) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 8-10 Strict Ring Dips (FX: Banded) (RX+: Weighted) ConditioningEMOM 161) 250/200m Ski (FX: 200/150m) (RX+: 300/250m) 2-3)AMRAP10 Hand Release Push-Ups (FX: Push-Ups) + 10 Wall Balls (20/14) 4) RestRead More

AMRAP 25 w/ Partner – Split Reps Any Way400m Run (RX+: 600m)50 Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)25 Synchro Sit-Ups (FX: Sit-Ups)400m Run (RX+: 600m)50 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)25 Synchro Sit-Ups (FX: Sit-Ups)Read More

Join us tonight for the final FRIDAY NIGHT LIGHTS, starting at 4:30 PM!Our final theme is Punk Rock! Our COACHES will go head-to-head in the final heat of the night! Feel free to bring food and drinks to share! CrossFit Open 23.3Starting with a 6-minute time cap, complete as many reps as possible of:5 Wall...Read More

StrengthEMOM 91) 15/15 Banded Wrist Flexion w/ Rig2) :30-:45 Squat Hold w/ Rig3) :30-:45 Plank (FX: High Plank) (RX+: Long Lever) Conditioning4 Rounds of :15 on/:30 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Row4) Rest5) AMRAP Calorie Ski6) Rest*Score is total AMRAP CaloriesRead More

Handstand Push-Up/Walk Clinic Tonight at 5:45 PM with Coach Kevin! Last chance before the last week of the Open and 23.3! StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Squat Snatch + 1 Power Snatch (65-70% 1RM Snatch)4-6) 1 Hang Squat Snatch + 1 Power Snatch (70-75%) Conditioning3 Rounds for Time:15 Burpees Over Bar12 Power Snatch...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Double Dumbbell Box Step Overs (24/20)2) 15 Banded High Row + External Rotation3) :20-:30/:20-:30 Side Plank4) 20 Tibialis Raise ConditioningEvery 1:30, 4 Rounds1) 250/200m Row (FX: 200/150m) (RX+: 300/250m) +AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)2) RestRead More

NEW SCHEDULE ALERT! Starting NEXT MONDAY, March 6thWe will be adding a 5:30 AM class (morning classes will shift to 5:30, 6:30, and 7:30 AM) to our schedule Monday – Friday, as well as an additional 9:30 AM class on Fridays! Mark your calendars and start reserving on Zen Planner! Weekly OverviewEvents/ClassesMondayClean and Strict Handstand...Read More

StrengthEvery 2:00, 4 Rounds1) 12 Seal Row2) 10/10 Single Kettlebell Sots PressConditioningFor Time:21-18-15-12-9Box Jumps (24/20)Wall Balls (20/14)*FX: 18-15-12-9*10:00 CapRead More