StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups2) 8/8 Single Leg Single Dumbbell Romanian Deadlift ConditioningAMRAP 1216/12 Calorie Row (FX: 12/9)12 Box Jumps (24/20)12 Russian Kettlebell Swings12 Goblet Reverse Lunge*KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)*RX/RX+ Min: 5 RoundsRead More

Seventh Heaven! 7:15 AMSquad WOD: 9 & 10 AM Sign-up for the Open! We draft teams Monday night! Squad WOD2 Rounds of 2:00 on, 0:10 off w/ Partner – Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Shoulder to Overhead (135/95) (FX: 95/65)3) AMRAP Bar Facing Burpees4) Rest5) AMRAP Calorie Bike6) AMRAP Power Cleans (135/95)...Read More

THE CROSSFIT OPEN STARTS IN ONE WEEK!Are you ready for our first Friday Night Lights? February 28th – 80’S THEME! We will be drafting teams on Monday! Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE! StrengthEvery 2:00, 3 Rounds1) 10 Front Squats (50-60%)2) 10 Hip Thrusts (60-70%)3) 100′ Sandbag Bear...Read More

StrengthEMOM 121) 10 Tempo Dumbbell Bench Press (3s down)2) 10 Prone Swimmers3) 15 Straight Arm Lat Pulldowns ConditioningFor Time:12-10-8-6 50′ Shuttle Runs24-20-16-12 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)36-30-24-18 Sit-Ups*16:00 CapRead More

Have you signed-up for the Open?! IT’S TIME TO ORDER YOUR 80’S GEAR!We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME! We will be drafting teams next Monday! Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE! StrengthEvery 2:30, 5 Sets2 Hang Squat Snatch + 2...Read More

Have you signed-up for the Open?! We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME! We will be drafting teams next Monday! Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE! StrengthEvery 1:30, 3 Rounds1) 10 Bent Over Row2)– 10 Glute Bridge w/ Pause at Top–...Read More

Weekly OverviewEvents/ClassesMondayThruster,CrossFit Open 24.3 Re-TestTuesdayLong ConditioningWednesdaySnatchThursdayBench Press, Shoulder HealthFridayLower Body Barbell Pump, Sandbag CarriesSaturdaySquad WODSundayUnilateral Lower Body StrengthIn 10:00Build to 1RM Thruster FX: Every 2:00, 5 Sets3 Thrusters (↑)*Take from racks ConditioningCrossFit Open 24.3For Time:5 Rounds10 Thrusters (95/65) (FX: 65/45)10 Chest to Bar Pull-Ups (FX: Jumping Pull-Ups) Rest 1:00 5 Rounds7 Thrusters (135/95) (95/65)7 Bar...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Dumbbell Z-Press2) 12/12 Single Dumbbell Row3) 20 Weighted Twists Conditioning8 Rounds for Time:8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (Alternate Sides each round)16 Sit-Ups24 Double Unders (FX: Single Unders)*12:00 CapRead More

StrengthEvery 3:00, 4 Rounds6 Bench Press (70-80% of 1RM Bench Press) +2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless) ConditioningEMOM 121) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)*RX/RX+ Min: 25 RepsRead More

The CrossFit Open starts in TWO WEEKS! We will be drafting teams next week!Sign-up at http://Games.CrossFit.com Valentine’s Day WODAMRAP 14 w/ PartnerPartner 1: AMRAP Calorie SkiPartner 2:AMRAP14 Hang Power Cleans (95/65) (FX: 75/55)14 Front Squats (95/65) (FX: 75/55) Rest 5:00 AMRAP 14 w/ PartnerPartner 1: AMRAP Calorie BikePartner 2:14 Power Snatch (95/65) (FX: 75/55)14 Back...Read More