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

Strength: E3MOM 151 Power Clean + 1 Hang Power Clean + 1 Power Clean (ME)Must be touch and go. Conditioning: AMRAP 1122 Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20) (Rx+: 70/50)11 Chest to Bar Pull Ups (Fx: Pull Ups)Read More

Conditioning: EMOM 301: 15/12 Calorie Ski Erg2: 15/12 Calorie Assault Bike3: 200m Run4: 1 Squat Snatch (ME)5: Rest  Read More

Strength: EMOM 121: :15 – :30 Paralette L-Sit Holds (Fx: Tuck Holds)2: 10 – 20 Wall Facing Shoulder Taps (Fx: Pike Position on Box Shoulder Taps)3: 10 – 20 Seated leg lifts over KB4: 100m Jog Conditioning: 6 Rounds14 Burpees7 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)Read More

Strength: 20 min. to establish:8RM Back Squat Conditioning: AMRAP 86 – 12 – 18 – 24…Toes to BarBetween Rounds:10 Kettlebell Swings (32/24) (Fx: 24/16)10 Hand Release Push UpsRead More

Free CrossFit Class at 6:45pm Click HERE to sign up now!  Strength: Every 1:30, Alternating Movements4 Rounds1: 5 Weighted Strict Pull Ups (↑)2: 5 Weighted Strict Ring Dips (↑) Fx:4 Rounds 1: 3 – 5 Strict Pull Ups2: 3 – 5 Strict Ring Dips Conditioning: 12 RoundsWith a Partner, Alternating Movements300/250m Row25 Air Squats200m RunRead More

Injury Screening with Dr. Stacy Snow: 5:30-7:15pm!!! WODsEventsMondayDeadlift Test Injury Screening with Dr. Stacy Snow: 5:30-7:15pm TuesdayStrict Gymnastics Strength Free CrossFit Class at 6:45pm Click Here to Sign Up NOWWednesdayBack Squat Test ThursdayGymnastics Strength FridayStrength/Conditioning Combo WOD SaturdayPower CleansCrossFit Teens at 10AMSundayStrict Press NEW PROGRAMMING BLOCK!!!! Block Two: General Strength/Aerobic and Anaerobic Capacity (February 3...Read More

Strength: E2MOM 201: 8 Bench Press (ME)2: 8 Pendlay Row (ME) Conditioning: 3 Rounds10 Front Squats5 Thrusters(135/95) (Fx: 95/65) (Rx+: 155/115)Read More