E3MOM 153 Push Press (ME) Athletes may take barbell from ground or rack. EMOM 24Min 1: Max Cal Ski ErgMin 2: RestMin 3: Max Cal Assault BikeMin 4: RestMin 5: Max Cal RowMin 6: Rest Score is total calories.Read More

Closed for the morning. No Morning CrossFit or 7-Fit WODS. Classes will resume at Noon. Thanks and be safe. Congratulations to Team Flex Appeal (Cynna, Ashleigh, Shivon) and their 3rd finish this weekend. Congratulations girls. Hard work paying off! Over of the week:Monday: Core Strength Development Tuesday: EMOM Push PressWednesday: Snatch Complex Thursday: Split Jerk...Read More

Closed due to inclement weather. Be safe.Read More

Don’t Forget: This Saturday, January 12, 2019 we have CrossFit Kids at 10am ($15/child) Ages 8-12 welcome! Also This Saturday, January 12, 2019 we have our Free Goal Setting Workshop at 11:30AM!($10 Drop In) Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over...Read More

Don’t Forget: This Saturday, January 12, 2019 we have CrossFit Kids at 10am ($15/child) Ages 8-12 welcome! Also This Saturday, January 12, 2019 we have our Free Goal Setting Workshop at 11:30AM!($10 Drop In) Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over...Read More

25 min to establish 1RM Deadlift For Time:100 Double Unders20 Box Jump overs 24/2020/17 Cal Ski 20 Pistols (Fx: Alternating Reverse Goblet Lunges 35/20)20/17 Assault Bike Cals20m Handstand Walk (Fx: 30 Shoulder Taps)Read More

Core Strength Development 3 Rounds Rx:5 Strict Press (ME)20 GHD Sit Ups20 Alternating Barbell Side Bends (10 each side, Add weight if possible) Fx:5 Strict Press (ME)25 Sit Ups10 Each Side KB Side Bends 20 Rounds:Alternating Rounds with Partner3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)Read More

Join us for a Free Tastings today for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. “Ring Muscle Up Test Day” RX+: 30 Ring Muscle Ups for Time...Read More

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. Strength and Skill Schedule:Monday: 1RM Back SquatTuesday: Ring Muscle Up...Read More

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. E3MOM 155 Hang Power Snatches @60-65% or 1RM Snatch Should...Read More