Strength:  “Helen”3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull UpsCompare to 4/23/19 Conditioning:  3 Rounds100m Double KB Front Rack Walk:30s Hollow Hold :30s Superman Hold (Or prone on GHD)Time Cap 15:00Read More

Strength: E3MOM 15Deadlift1: 6@75-80%2: 6@80-85%3: 6@80-85%4: 6@80-85%5: 6@85-90% Conditioning:  AMRAP 3Push Ups– Rest 2:00 –AMRAP 7BurpeesRead More

Free CrossFit Class at 6:30pm Click Here to Sign Up NOW Strength: E2MOM 12Strict Press1: 3@70 – 75%2: 3@75 – 80%3: 3@75 – 80%4: 3@80 – 85%5: 3@80 – 85%+6: 3@80 – 85%++ Conditioning:  EMOM 161: 15 Sit Ups5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+ 185/125)2: Rest3: Max Reps Rope Climbs4: RestRead More

WODsEventsMondayBack Squat 5:30-7:15 pm: Injury Screening with Dr. Stacy SnowTuesdayStrict PressFree CrossFit Class at 6:30pm Click Here to Sign Up NOWWednesdayDeadliftThursday“Helen”FridayPower CleanSaturdayMetconSundayWall Balls Strength: E3MOM 15Back Squat1: 6@75-80%2: 6@80-85%3: 6@80-85%4: 6@80-85%5: 6@85-90% Conditioning: For Time:25 Power Snatches (75/55) (Fx: 65/45)75 Double Unders (Fx: 50 DUs)25 Power Snatches (95/65) (Fx: 75/55)75 Double Unders (Fx: 50 DUs)25...Read More

Strength: EMOM 121: 4 Rope Climbs (Fx: 2 Rope Climbs)2: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)3: Rest Conditioning:  4 Rounds12 Plyo Push Ups (Fx: Hand Release Push Ups)10 Tempo False Grip Rings Rows (3 sec. descent)8 Strict Toes to Bar (Fx: Strict Leg Raise to Hip Height)Read More

!!!!!Pot Luck, and Corn Hole Tournament!!!!! Strength: E2MOM 16Clean1: 3@60-65%2: 3@65-70%3: 2@70-75%4: 2@75-80%5: 1@80-85%6: 1@85-90%7: 1@90%+8: 1@90%++ Conditioning:  AMRAP 1510 Strict Pull Ups (Fx: Kipping Pull Ups)10 Strict HSPU (Fx: Kipping HSPU)200/150m RowRead More

Strength: Every 2:30 for 5 Rounds5 Bench Press@90% of 5RM Conditioning:  For Time:30 Hang Power Snatch (75/55)30 Overhead Squats (75/55)150 Double Unders (Fx: 100 DUs)Time Cap 10:00Read More

Strength:  E3MOM 15Deadlift1: 6@75-80%2: 6@75-80%3: 6@80-85%4: 6@80-85%5: 6@80-85% Conditioning:  EMOM 151: 20/17 Calorie Assault Bike (Fx: 15/12)2: 20/17 Calorie Ski Erg (Fx: 15/12)3: Max Effort Burpees4: Rest5: RestRead More

Conditioning:  AMRAP 35With a Partner, Alternating Movements300/250m Row (Fx: 250/200)20 Box Jumps (24/20)10 Dumbbell Box Step Ups (50/35) (Fx: 35/20)Box step ups are double dumbbell.Read More

Free CrossFit Class at 6:30pm Click Here to Sign Up NOW Strength: E3MOM 15Back Squat1: 6@75-80%2: 6@75-80%3: 6@80-85%4: 6@80-85%5: 6@80-85% Conditioning:  5 Rounds200m Run15 Push Jerks (135/95) (Fx: 95/65)Read More