StrengthEvery 2:00, 6 Sets2 High Hang Squat Clean + 2 Push Jerk (65-70% of 1RM CJ)*Hold onto bar between reps ConditioningFor Time:10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups ) (RX+: Ring Muscle-Ups)30 Box Jump Overs (24/20)45 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)30 Box Jump Overs (24/20)10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+:...Read More

Blast your core with Coach Mariah at tonight’s 5:45pm Ab Attack! StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrusts2) 10 Goblet Cossack Squats3) :45-1:00 Plank + :15-:30 Ring Row Hold Conditioning6 Rounds of :20 on/:10 off1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is Total CaloriesRead More

StrengthEvery 2:00, 8 Sets1-4) 2 Snatch Grip Push Jerk + 2 Overhead Squats (65-70% of 1RM Snatch)5-8) 2 Snatch Balance (↑) ConditioningAMRAP 103 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Ups into each)9 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)12 Toes to Bar (FX: 9) (RX+: 15)Read More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! Weekly OverviewEvents/ClassesMondayRowing & Power Clean IntervalsTuesdaySnatch BalanceWednesdayLower Body...Read More

StrengthEvery 1:30, 9 Sets1-3) 5 Strict Press (↑, start around 70% of 1RM Strict Press)4-6) 5 Push Press (↑)7-9) 5 Push Jerk (↑) Conditioning5 Rounds for Time:12 Burpees Over Dumbbell12 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)48 Double Unders (FX: 36)*14:00 CapRead More

The 2023 CrossFit Open starts on February 16th! We will complete the three Open work-outs at the gym every Friday! We will do a “team draft” on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team! With a Partner, Split reps: AMRAP 12 20/15 Calorie Ski (FX: 16/12)...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Bench Press2) 10/10 Single Dumbbell Row3) 15 Behind the Back Wrist Curl ConditioningAMRAP 104-8-12-16-20, etc.Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)Box Jump Overs (24/20)Read More

Conditioning/StrengthOn a 20:00 Running Clock: 0:00-10:00For Time:12-10-8-6-4-2Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))Bar Facing Burpees 10:00-20:00Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead*Unbroken complex Post-Metcon Strength/Skill2-3 Rounds for Quality15/15 Banded Lateral External Rotation6-10 Strict Toes to Bar/Hanging Knee RaiseRead More

The CrossFit Open is right around the corner! If you want to learn and/or improve your Kipping/Butterfly Pull-Ups, join Coach Kevin for the Skills Clinic tonight at 5:45 PM! ConditioningEvery 2:00, 4 Rounds1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)3) 60 Double Unders (FX: 40) (RX+: 80) +...Read More

“CrossFit Total“1RM Strict Press1RM Back Squat1RM Deadlift*Compare to 1/22/22 Post-Class Cooldown2:00 Saddle Pose2:00/2:00 Pigeon Pose10 Downdog to Seal PoseRead More