Conditioning6:00 on/2:00 offAMRAP 612/8 Calorie Row (FX: 9/6)10 Burpees Over Rower AMRAP 612/8 Calorie Ski (FX: 9/6)10 Box Jumps (24/20) AMRAP 612/8 Calorie Bike (FX: 9/6)10 Russian Kettlebell Swings (32/24) (FX: 24/16) AMRAP 612 25′ Shuttle Run10 Sit-UpsRead More

Happy New Year’s Eve! Seventh Heaven: 7:15 AMSquad WOD: 9 & 10 AM 12 Rounds w/Partner, Alternate Rounds:In 30:00… 200/150m Row (FX: 150/100m) 10 Power Cleans 10 Push Press *Alternate max calorie row intervals EMOM with any time left over* Weights: (115/80) (FX: 95/65) (RX+: 135/95)Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Bench Press (80-85%)4-5) 8 Pause Bench Press (60-65%) Superset Accessory1-3) 30 Tibialis Raises ConditioningAMRAP 1012 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)12 Hand Release Push-Ups (FX: Push-Ups)24 Jump Switch Lunges (RX+: 2″ Deficit)Read More

StrengthEvery 3:00, 5 Sets1) 5 Front Squats (80-85%)2-3) 3 Front Squats (85-90%)4-5) 10 Front Squats (55-60%) Conditioning2 Rounds for Time:80 Double Unders (FX: 60) (RX+: 100)25 Toes to Bar (FX: 20) (RX+: 30)*9:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Rounds4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs/Development) (RX+: 1-3 Legless) ConditioningAMRAP 1215/10 Calorie Row (FX: 12/8)20 Sit-Ups20′ Handstand Walk (FX: 3 Wall Walks) (RX+: 40′)Read More

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