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

Strength: E3MOM 185 Power Cleans (ME) Conditioning: AMRAP 1230 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)30 Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders Alternate hands every 5 reps for both movements.Read More

Strength: E2MOM 10Deadlift1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Conditioning: For Time:30 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)E3MOM including 0:00Row 250/200m (Fx: 200/150)Time Cap 21:00Read More

Conditioning: E2MOM 401: 30/25 Calorie Bike (Fx: 25/20)2: 25/20 Calorie Ski Erg (Fx: 20/15)3: 15 Burpee Box Jump Overs (24/20)4: 3 Push Jerks (↑)5: Rest Starting WeightsRx: (135/95)Fx: (95/65)Rx+: (165/115) Score is heaviest set of 3 on Push Jerks.Read More

Strength: E2MOM 10Back Squat1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Gymnastics Test: For Time:50 Toes to Bar Time Cap 7:00 Fx:AMRAP 7Toes to Bar Finisher: 5 Rounds5 Each Arm Kettlebell Strict Press 5 Each Side Single Leg Kettlebell Romanian Deadlifts 5 Each Arm Kettlebell Hang Snatch Pick a weight that can be done for full rounds, unbroken.Read More