StrengthEvery 3:00, 4 Sets1) 5 Deadstop Deadlift (75-80%)2-4) 3 Deadstop Deadlift (80-85%) Superset Accessory1-4) 20 Underhand Banded Pullaparts ConditioningEvery 1:30, 2 Rounds1) 30/21 Calorie Bike (FX: 24/18) (RX+: 36/24)2-3) AMRAP8 Burpee Box Jump Overs (24/20)12 Russian Kettlebell Swings (24/16) (FX: 16/12) 4) Rest*Continue where you left off in the previous roundRead More

WOD SCHEDULE 9am, 10am, 3pm Photo by Anthony Ledesma Weekly OverviewEvents/ClassesMondayCrossFit Open 22.3 RetestTuesdayDeadliftWednesdayGymnastics DevelopmentAb Attack at 5:45 PMThursdayFront SquatFridayBench PressSaturdaySquad WOD7th Heaven at 7:15 AMSundayLong Conditioning Intervals CrossFit Open 22.3For Time:21 Pull-Ups (FX: Jumping Pull-Ups)42 Double Unders (FX: Single Unders)21 Thrusters (95/65) (FX: 65/45)18 Chest to Bar Pull-Ups (FX: Pull-Ups)36 Double Unders (FX: Single...Read More

Merry Christmas! The gym will be closed today. REST, recover, enjoy your family and friends, and your gym family will be ready for you tomorrow!Read More

Merry Christmas Eve! Christmas Eve Squad WOD! For Time w/ Partner – Split Any Way 2022m Sleigh Ride Into…4 Rounds 12 Box Jump Overs (30/24) (FX: 24/20) 24 Synchro Sit-Ups 12 Push Press 24 Back Rack Lunges Into…2022m Sleigh Ride Present Weights: (135/95) (FX: 115/80) (RX+: 155/105) *30 min cap*Read More

Conditioning4 Rounds of 2:00 on/2:00 off15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Chest to Bar Pull-Ups + 5 Bar Muscle-Ups)12 Deadlift (205/145) (FX: 165/115) (RX+: 245/165)AMRAP Bar Facing Burpees StrengthEvery 1:30, 3 Rounds1) :20-:30/:20-:30 Side Plank2) 10-15 Banded High Row to External Rotation3) :20-:30 Ring Support Hold (FX: On Boxes)4) 5 Downdog to...Read More

Limited spots remaining in Coach Kevin’s January/February Olympic Lifting Clinics! These clinics are open to ALL levels of lifters and will be beneficial no matter how many years you have (or have not) been lifting. Class is limited to 10 MEMBERS, first come, first serve.  Our first clinics will run from 11-12:30 pm as follows:Sat Jan...Read More

StrengthEvery 3:00, 5 Sets1) 5 Front Squats (75-80%)2-3) 5 Front Squat (80-85%)4-5) 12 Front Squats (50-55%) ConditioningAMRAP 14 w/ Partner – Split Reps Any Way30 Toes to Bar (FX: 20)30 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)30 Dumbbell Front Rack Lunge (50/35) (FX: 35/20)120 Double Unders (FX: 80)*2 Dumbbells for Cleans and LungesRead More

StrengthIn 12:00:Build to Heavy Set of 5 Touch and Go Power SnatchFX: Every 2:00, 6 Sets:3 Power Snatch (70-75%) Conditioning5 Rounds of :40 on/:20 off1) AMRAP Calorie Row2) AMRAP Calorie Ski3) AMRAP Calorie Bike4) AMRAP Slam Balls (20/15) (FX: 15/10)*Score is total repsRead More

Weekly OverviewEvents/ClassesMonday“12 Days of Christmas”5:45 PM – Handstand Pushup/Walk Skills ClinicTuesdayPower SnatchWednesdayFront SquatThursdayStrict PressFridayChest-to-Bar Pull-Up/DeadliftSaturdaySquad WODSundayChristmas Day – Gym Closed “12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Pushups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6...Read More

Shoulder Clinic with Dr. Stacy Snow, TODAY at 10:45 AM! Join Dr. Stacy Snow TODAY immediately after the WOD to learn how to keep your shoulders healthy! No need to reserve, just show up! ConditioningEvery 2:00, 3 Rounds1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)3) 80 Double Unders (FX: 60)...Read More