Strength: EMOM 161: 5 Each Side Pallof Press (:02 Out/ :02 In)2: 10 GHD Sit Ups (Weighted if possible) (Fx: Weighted Sit Ups) 3: 20 Russian Twists4: 100m Easy Ski Erg Conditioning:  AMRAP 122 – 4 – 6 – 8 – 10…Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (35/20))Hang Power Clean and Jerks (135/95) (Fx:...Read More

Strength:  E2MOM 16Snatch1: 3@60-65%2: 3@65-70%3: 2@70-75%4: 2@75-80%5: 1@80-85%6: 1@85-90%7: 1@90%+8: 1@90%++ Conditioning:  3 Rounds10 Each Arm Kettlebell Front Rack Lunge (Rx: 24/16) (Fx: 16/12)10 Each Arm Kettlebell Front Squat (Rx: 24/16) (Fx: 16/12)25ft Handstand Walk (Fx: Bear Crawl) Rx+: Unbroken Handstand WalksTime Cap 13:00  Read More

Strength: E3MOM 15Back Squat1: 6@75-80%2: 6@75-80%3: 6@75-80%4: 6@80-85%5: 6@80-85% Conditioning:  AMRAP 714 Russian Kettlebell Swings (32/24) (Fx: 24/16)14 Sit Ups14 Jump Switch Lunges  Read More

Free CrossFit Class at 6:45pm Click Here to Sign Up NOW Strength: E3MOM 15Power Clean + Push Press + Power Clean + Push Press + Power Clean + Push Jerk (↑)Must be touch and go. Conditioning:  10 – 8 – 6 – 4 – 2Bar Muscle Ups (Fx: C2B Pull Ups)After Each Round:55 Double Unders (Fx: 40...Read More

WODsEventsMonday45:00 Metcon Fun! Injury Screening with Dr. Stacy Snow – 5:30-7:15pmTuesdayPower Clean and Shoulder to Overhead Free CrossFit Class at 6:45pm Click Here to Sign Up NOWWednesdayBack Squats ThursdaySnatches FridayCore Strength SaturdayDeadlift SundayPartner Metcon Conditioning: E3MOM 451: 600/500m Row (Fx: 500/450)2: 500/450m Ski Erg (Fx: 450/300)3: 400m Run4: 25 Dumbbell Thrusters (50/35) (Fx: 35/20)5: 40/30...Read More

Strength: E3MOM 15Power Snatch + 3 Overhead Squats + Power Snatch + 2 Overhead Squats + Squat Snatch (ME) Conditioning:  E2MOM 161: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Max Reps Rope Climbs2: Rest3: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) Max Reps Box Jump Overs (24/20)4: RestRead More

CrossFit Teens at 10AM Conditioning:  AMRAP 6 15/12 Calorie Ski Erg (Fx: 12/10)50 Double UndersRest 1:00 after AMRAPAMRAP 615/12 Calorie Assault Bike (Fx: 12/10)10 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)Rest 1:00 after AMRAPAMRAP 615/12 Calorie Row (Fx: 12/10)10 Burpees Over the RowRest 1:00 after AMRAPAMRAP 6200m Run5 Strict Pull Ups (Fx: Kipping Pull Ups)...Read More

Conditioning:  “Valentines Day”With a Partner, One person working at a time.Row 1000m 50 Overhead Kettlebell Walking Lunges50 Kettlebell Swings50 Kettlebell Cleans 50 Kettlebell Push Press 50 Pushups 50 Squat Cleans (95/65) (Rx+: 115/80) 50 Box Jumps (24/20) 50 Sit-ups 50 Burpees Row 1000m Rx Kettlebell: (24/16) Rx+ Kettlebell: (32/24) Male/Female teams must share the same...Read More

Strength:  E2MOM 143 Split Jerks (↑) Conditioning:  12 – 10 – 8 – 6 – 4 – 2Strict Handstand Push Ups (Fx: Kipping HSPU)6 – 5 – 4 – 3 – 2 – 1Power Clean (205/135) (Fx: 155/105) (Rx+: 245/165)Time Cap 15:00Read More

Strength: E3MOM 15Deadlift1: 6@70-75%2: 6@75-80%3: 6@75-80%4: 6@75-80%5: 6@80-85% Conditioning:  AMRAP 8Ring Muscle Ups (Fx: C2B Pull Ups)Every Time You Break20 Sit Ups20 Air SquatsRead More