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

Free CrossFit Class at 6:45pm Click Here to Sign Up NOW Strength: E3MOM 15Back Squat1: 6@70-75%2: 6@75-80%3: 6@75-80%4: 6@75-80%5: 6@80-85% Conditioning:  4 Rounds75 Double Unders (Fx: 45)25 Toes to Bar (Fx: 15 T2B)Read More

WODsEventsMonday Bench Press/Ring Rows TuesdayBack Squat Free CrossFit Class at 6:45pm Click Here to Sign Up NOWWednesday Deadlift Thursday Split Jerks FridayValentines Day WOD SaturdayMultiple AMRAPSCrossFit Teens at 10AMSunday Power Snatch/Over Head Squat Complex Strength: E2MOM 201: 5 Bench Press (↑)2: 10 Ring Rows Conditioning: 4 Rounds8 Back Rack Lunges (135/95) (Fx 95/65) (Rx+ 165/115)16...Read More

Strength: E2MOM 10Strict Press1: 5@65 – 70%2: 5@70 – 75%3: 5@75 – 80%4: 5@75 – 80%+5: 5@75 – 80%++ Conditioning: 7 RoundsWork 2:00/Rest 1:00AMRAP15/12 Calorie Row (Fx: 12/10)12 Russian Kettlebell Swings (32/24) (Fx: 24/16)9 Handstand Push Ups (Fx: Hand Release Push Ups)Read More