THERE WILL BE NO 4:30PM WOD TODAY!!! Strength:  20 Mins. to Establish:6RM Deadlift Conditioning:  AMRAP 11200m Run20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength: 20 Mins. to Establish:6RM Back Squat Conditioning:  21 – 15 – 9Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 155/105)Toes to Bar (Fx: 15, 12, 9)Read More

THERE WILL BE NO 4:30PM WOD TODAY!!! Conditioning:  With a Partner, Alternating RoundsAMRAP 1010/7 Calorie Ski Erg10 Handstand Push Ups (Fx: 7)– Rest 1:00 –AMRAP 1010 Push Jerks (155/105) (Fx: 115/80)10 Burpees Over the Bar– Rest 1:00 –AMRAP 1010/7 Calorie Assault Bike5 Bar Muscle Ups (Fx: C2B Pull Ups)Read More

WODsEventsMondayBench Press and Strict Pull Ups Tuesday Partner Triple AMRAP 10 There will be no 4:30pm WOD Wednesday Back Squat Test Thursday Deadlift Test There will be no 4:30pm WOD Friday Partner Metcon SaturdayPower Snatches NEW Class at 11:00am!Sunday Gymnastics Skills Strength: E2MOM 201: 5 Bench Press (↑)2: 10 Strict Pull Ups Conditioning: 3 Rounds80...Read More

Conditioning:  AMRAP 2560 Wall Balls (20/14)30 Toes to Bar (Fx: 15 T2B)15 Deadlifts (185/125) (Fx: 165/115) (Rx+ 225/155)800m RunRead More

Conditioning:  EMOM 301: 15/12 Calorie Row (Fx: 12/10)2: 15/12 Calorie Ski Erg (Fx: 12/10)3: 15/12 Calorie Assault Bike (Fx: 12/10)4: AMRAP Ring Muscle Ups (Fx: C2B Pull Ups)5: AMRAP Box Jump (24/20)6: RestRead More

Strength: E3MOM 15Power Clean + 5 Front Squats (ME) Conditioning:  For Time:100 Air Squats50 Push Press (95/65) (Fx: 75/55)  Read More

Strength:  “Helen”3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull UpsCompare to 4/23/19 Conditioning:  3 Rounds100m Double KB Front Rack Walk:30s Hollow Hold :30s Superman Hold (Or prone on GHD)Time Cap 15:00Read More

Strength: E3MOM 15Deadlift1: 6@75-80%2: 6@80-85%3: 6@80-85%4: 6@80-85%5: 6@85-90% Conditioning:  AMRAP 3Push Ups– Rest 2:00 –AMRAP 7BurpeesRead More

Free CrossFit Class at 6:30pm Click Here to Sign Up NOW Strength: E2MOM 12Strict Press1: 3@70 – 75%2: 3@75 – 80%3: 3@75 – 80%4: 3@80 – 85%5: 3@80 – 85%+6: 3@80 – 85%++ Conditioning:  EMOM 161: 15 Sit Ups5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+ 185/125)2: Rest3: Max Reps Rope Climbs4: RestRead More