Strength Every 1:15 for 4 Rounds1: :30 Each Arm Single Arm High Plank2: 15 V – Ups (Fx: Tuck Ups) (Rx+: 20)3: 10 – 20 Push Ups Conditioning For Time:800m Run20 Dumbbell Hang Cleans (50/35) (Fx: 35/20)20 Goblet Reverse Lunge (50/35) (Fx: 35/20)600m Run16 Dumbbell Hang Cleans (50/35) (Fx: 35/20)16 Goblet Reverse Lunge (50/35) (Fx:...Read More

22.3 is here! JOIN US FOR FRIDAY NIGHT LIGHTS! CrossFit Open WOD 22.3 For time:21 pull-ups (jumping chin-over-bar pull-ups)42 double-unders (single-unders)21 thrusters (Rx 95/65, Scaled 65/45)18 chest-to-bar pull-ups (pull-ups)36 double-unders (single-unders)18 thrusters (Rx 115/75, Scaled 85/55)15 bar muscle-ups (chest-to-bar pull-ups)30 double-unders (single-unders)15 thrusters (Rx 135/85, Scaled 105/65) Time cap: 12 minutesRead More

Strength E2MOM 105 Romanian Deadlifts (↑) Conditioning 4 RoundsWork 45:/Rest :151: 18/13 Calorie Bike (Fx: 13/11) (Rx+: 20/15)2: AMRAP Handstand Push Ups3: 18/13 Calorie Ski (Fx: 13/11) (Rx+: 20/15)4: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)5: 100m RunRead More

See you at Ab Attack tonight! 6:45 PM Strength E3MOM 151 Power Clean + 1 Front Squat + 1 Squat Clean + Push Jerk (↑) Conditioning EMOM 10On Odd Minutes: 65 Double Unders (Fx: 45)On Even Minutes: ThrustersFor Thrusters:Perform 5 unbroken reps on the first set, 4 on the second and so on down to...Read More

Strength 3 Rounds 5 Turkish Get Ups Each Arm20 Russian Twists Conditioning With a Partner:AMRAP 20250/200m Row Each Partner (Fx: 200/150)20 Double Dumbbell Front Rack Lunges Each Partner (50/35) (Fx: 35/20) (Rx+: 70/50)10 Devil’s Press Alternating Reps With Partner (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Weekly OverviewEvents/ClassesMondaySnatch ComplexTuesdayPartner WorkoutWednesdayClean ComplexAb Attack at 6:45 PMThursdayRomanian DeadliftsFridayCrossFit Open 22.3Friday Night Lights! Strength E2MOM 81 Snatch Balance + 1 Overhead Squat + 1 Squat Snatch (↑) Conditioning For Time200m Run24 Toes to Bar (Fx: 16)12 Squat Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)200m Run16 Chest to Bar Pull Ups (Fx: Pull Ups)8 Squat Snatches...Read More

Strength E2MOM 10 Rx+: 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups Rx: 3 Strict Handstand Push Ups + 7 Kipping Handstand Push Ups Fx: 5 Pike Handstand Push Ups + 5 Kipping Handstand Push Ups Conditioning EMOM 161: 3 Rope Climbs (Fx: 2) (Rx+: 5)2: AMRAP Double Unders3: Rest4: RestRead More

Strength E3MOM 157 Bench Press @65 – 75%7 Pendlay Rows @As close to bench press weight as possible METCON E2MOM 201: 20/15 Calorie Bike (Fx: 15/10)AMRAP Jumping Air Squats2: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)3: 20/15 Calorie Ski (Fx: 15/10)AMRAP Jump Switch Lunges4: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)5:...Read More

Come celebrate 22.2! This week’s theme is “Gym Bro!” Open WOD 22.2 1 -2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) (Scaled:135/95)Bar-Facing Burpees Time Cap: 10 minutesRead More

Strength E3MOM 18Snatch Deadlift to Knee + Snatch Deadlift + Power Snatch1 – 3: 70 – 75%4 – 6: 75 – 80% Conditioning 4 Rounds200m Run10 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)Read More