Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21! Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM! This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting. REGISTER HERE! StrengthEvery 3:00, 5 Rounds5 Front Squat1-2) 65-70%3-4) 70-75%5)...Read More

Reminder! Labor Day Weekend Holiday Schedule Below!Friday5 – 6:30 AM Open Gym6:30 AM: WOD9:30 AM: WOD CANCELLED12, 4:30, 5:30: WODSaturday & Sunday9 AM WOD Monday – Labor Day7:30 AM Open Gym9 & 10 AM WOD StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 11250/200m Row7 Hand Release Push-Ups5 Pull-Ups3 Chest to Bar Pull-Ups1 Bar Muscle-Up (FX: No...Read More

Weekly OverviewEvents/ClassesMondaySnatch, “Isabel” Benchmark WODTuesday3RM Bench Press WednesdayFront SquatThursdayLong ConditioningFridayStrict GymnasticsHoliday Schedule:5:00-6:30am Open Gym6:30am WOD12pm WOD4:30pm WOD5:30pm WODSaturdaySquad WOD9am WOD (ONLY)SundayUnilateral Lower Body9am WOD (ONLY) StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch + 1 High Hang Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)5-8) 1 Power Snatch + 1 Hang Power Snatch (↑)*Hold onto...Read More

StrengthEvery 3:00, 5 Sets5 Strict Press1-2) 70-75%3-5) 75-80% Superset Accessory (3+ out of 5)25 Underhand Banded Pullaparts ConditioningAMRAP 12200m Run8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)4 Wall Walks (FX: 2)Read More

Join us today at 9 AM for our Masters CrossFit Games Send-off for Kate! She leaves next week to compete and we want to lift her up and celebrate all her hard work!*We will have ONE 9 AM WOD (no 10 AM class)*Drop-ins are welcome! CrossFit Games Send-Off for Kate Currie 2 Rounds of 1:30...Read More

StrengthEvery 2:00, 3 Rounds1) 15/15 Single Dumbbell Row2) 15/15 Elbow Supported Banded External Rotation3) :30-:45/:30-:45 Side Plank Conditioning3 Rounds for Time:75 Double Unders (FX: 60)30 Sit-Ups (FX: 20)15 Toes to Bar (FX: 10)*13:00 CapRead More

StrengthEvery 2:30, 6 Sets1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat1-2) 65-70%3-4) 70-75%5-6) 75-80%*Reset b/t Power and Squat Snatch ConditioningFor Time:21-15-9Jump SquatPower Snatch*10:00 CapFX: (75/55) (95/65) (115/80)RX: (95/65) (115/80) (135/95)RX+: (95/65) (135/95) (155/105)Read More

Sign up for Core-Flex – tonight at 5:45 PM! StrengthEvery 2:30, 4 Sets10 Hip Thrusts (50-60% of 1RM Back Squat) +:30 Weighted Plank ConditioningAMRAP 20500/400m Row (FX: 400/300m)400m Run (FX: 300m)25 Line Facing Burpees (FX: 20)*RX Min: 3 RoundsRead More

StrengthIn 15:00Establish 3RM Back Squat ConditioningAMRAP 88 Power Cleans (185/125) (FX: 135/95)16 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)Read More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesday3RM Back Squat WednesdayLong Conditioning5:45pm Core FlexThursdaySnatchFridayUnilateral Pulling, CoreSaturdaySquad WODCrossFit Games Send Off for Kate CurrieSundayStrict Press Gymnastics DevelopmentFor Time:30 Bar Muscle-Ups (RX+: Ring Muscle-Up)*12:00 CapFX:EMOM 121) 8 Strict Pull-Ups (Banded/Weighted)2) 8 Strict Ring Dips (Banded/Weighted)3) 15 Hollow Rocks (Optional Weighted) ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX:...Read More